R workout

Every week column is editable

Double click on the row with green background to edit the reps and weight.

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
Barbell Flat Bench Press	1	10
	2	10
	3	10
	4	10
	5	10
Cable One Arm Lat Pull Down	1	10
	2	10
	3	10
Machine Chest Supported Row	1	10
	2	10
	3	10
	4	10
	5	10
Dumbbell Incline Bench Row	1	10
	2	10
	3	10
	4	10
Cable Chest Press Seated	1	10
	2	10
	3	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 Jump Squat	1	10
	2	10
	3	10
	4	10
	5	10
Machine Laying Leg Press	1	10
	2	10
	3	10
Barbell Romanian Deadlift	1	10
	2	10
	3	10
	4	10
	5	10
Lying Leg Curls	1	10
	2	10
	3	10
Body Weight Ab Crunch	1	10
	2	10
	3	10
	4	10
	5	10

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 Close Grip Bench Press	1	10
	2	10
	3	10
	4	10
	5	10
Dumbbell Alternate Biceps Curl	1	10
	2	10
	3	10
	4	10
	5	10
Dumbbell Close Grip Bench Press	1	10
	2	10
	3	10
	4	10
	5	10
Wrist Curls Palms Down	1	10
	2	10
	3	10
Cable Bar Biceps Curl	1	10
	2	10
	3	10