Ros workout workout

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Day 1	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Body Weight Decline Push Up	1	8-10
	2	8-10
	3	8-10
Cable Flat Bench Fly	1	6-8
	2	6-8
	3	6-8
Barbell Flat Bench Press	1	10-12
	2	10-12
	3	10-12
Dumbbell One Arm Biceps Curl	1	10-12
	2	10-12
	3	10-12
Dumbbell Hammer Biceps Curl	1	10-12
	2	10-12
	3	10-12

Day 2	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Weighted Push Up	1	12-15
	2	12-15
	3	12-15
Machine Chest Press	1	10-12
	2	10-12
	3	10-12
Dumbbell Flat Bench Press	1	8-10
	2	8-10
	3	8-10
Cable Crossover Low Angle	1	12-15
	2	12-15
	3	12-15
Body Weight Push Up	1	15-20
	2	15-20
	3	15-20

Day 3	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Barbell Front Squat	1	8-10
	2	8-10
	3	8-10
	4	8-10
Body Weight Squat	1	15-20
	2	15-20
	3	15-20
	4	15-20
Dumbbell Goblet Squat	1	10-12
	2	10-12
	3	10-12
Body Weight Walking Lunge	1	10-12
	2	10-12
	3	10-12
Barbell Bulgarian Split Squat	1	8-10
	2	8-10
	3	8-10

Day 4	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Body Weight Plank	1	30-60s
	2	30-60s
	3	30-60s
Dumbbell Ab Twist	1	15-20
	2	15-20
	3	15-20
Machine Ab Crunch	1	12-15
	2	12-15
	3	12-15
Body Weight Ab Crunch	1	15-20
	2	15-20
	3	15-20
Weighted Plank	1	30-60s
	2	30-60s
	3	30-60s

Day 5	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Barbell Squat	1	8-10
	2	8-10
	3	8-10
	4	8-10
Machine Leg Press	1	10-12
	2	10-12
	3	10-12
Dumbbell Step Up	1	10-12
	2	10-12
	3	10-12
Barbell Box Squat	1	8-10
	2	8-10
	3	8-10
Dumbbell Bulgarian Split Squat	1	10-12
	2	10-12
	3	10-12

Day 6	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Barbell Incline Bench Press	1	8-10
	2	8-10
	3	8-10
Weighted Dip Chest Variation	1	8-10
	2	8-10
	3	8-10
Cable Chest Press Seated	1	10-12
	2	10-12
	3	10-12
Dumbbell Incline Bench Press	1	10-12
	2	10-12
	3	10-12
Machine Butterfly	1	12-15
	2	12-15
	3	12-15

Day 7	Sets/Reps		Week 1			Week 2			Week 3			Week 4			Week 5			Week 6
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Barbell Decline Bench Press	1	8-10
	2	8-10
	3	8-10
Cable Flat Bench Fly	1	10-12
	2	10-12
	3	10-12
Barbell Concentration Biceps Curl	1	10-12
	2	10-12
	3	10-12
Dumbbell Alternate Biceps Curl	1	10-12
	2	10-12
	3	10-12
Dumbbell Concentration Biceps Curl	1	10-12
	2	10-12
	3	10-12