Mo workout

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  • Day 1
  • Day 2
  • Day 3
  • Day 4
Day 1 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Dumbbell Goblet Squat
1 10
2 10
3 10
4 10
Barbell Deadlift
1 8
2 8
3 8
4 8
Weighted Chin Up
1 6
2 6
3 6
Dumbbell Reverse Fly
1 12
2 12
3 12
Cable Triceps Push Down
1 10
2 10
3 10
4 10
Day 2 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Squat
1 8
2 8
3 8
4 8
Barbell Incline Bench Press
1 10
2 10
3 10
4 10
Weighted Hanging Leg Raise
1 10
2 10
3 10
Machine Chest Press
1 10
2 10
3 10
Body Weight Plank
1 30 seconds
2 30 seconds
3 30 seconds
Day 3 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Barbell Push Press
1 8
2 8
3 8
4 8
Dumbbell Incline Bench Press
1 10
2 10
3 10
4 10
Dumbbell One Arm Row
1 10
2 10
3 10
4 10
Barbell Bicep Curl
1 10
2 10
3 10
Cable Overhead Triceps Extension
1 12
2 12
3 12
Day 4 Sets/Reps Week 1 Week 2 Week 3 Week 4
Exercise Movement Set # Goal Reps Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume Actual Reps Weight Volume
Machine Leg Press
1 10
2 10
3 10
4 10
Barbell Bent Over Row
1 8
2 8
3 8
4 8
Weighted Dip Chest Variation
1 8
2 8
3 8
Dumbbell Hammer Biceps Curl
1 10
2 10
3 10
Machine Calf Raise
1 12
2 12
3 12
4 12
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