Workout plan workout

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Day 1			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
Cable Bar Biceps Curl	1	10
	2	10
	3	10
	4	10
Dumbbell Incline Bench Biceps Curl	1	12
	2	12
	3	12
Barbell Regular-Grip Biceps Curl	1	10
	2	10
	3	10
	4	10
Machine Biceps Curl	1	15
	2	15
	3	15
Barbell Close-Grip Biceps Curl	1	10
	2	10
	3	10
	4	10

Day 2			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 Chin-Up	1	8
	2	8
	3	8
	4	8
Dumbbell One-Arm Biceps Curl	1	10
	2	10
	3	10
	4	10
Cable Incline Bench Biceps Curl	1	12
	2	12
	3	12
Barbell Concentration Biceps Curl	1	10
	2	10
	3	10
	4	10
Cable Rope Biceps Curl	1	15
	2	15
	3	15

Day 3			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 Romanian Deadlift	1	10
	2	10
	3	10
	4	10
Machine Back Extension	1	12
	2	12
	3	12
Dumbbell Bent Over Row	1	10
	2	10
	3	10
	4	10
Smith Machine Bent Over Row	1	12
	2	12
	3	12
Barbell T-Bar Row	1	10
	2	10
	3	10
	4	10

Day 4			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
Machine Assisted Chin-Up	1	8
	2	8
	3	8
	4	8
Dumbbell Reverse Grip Bent Over	1	10
	2	10
	3	10
	4	10
Body Weight Inverted Row	1	12
	2	12
	3	12
Barbell Incline Bench Row	1	10
	2	10
	3	10
	4	10
Cable Row (Seated)	1	15
	2	15
	3	15

Day 5			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
Cable Upright Row	1	10
	2	10
	3	10
	4	10
Dumbbell Rear Delt Raise	1	12
	2	12
	3	12
	4	12
Cable Face Pull	1	15
	2	15
	3	15
Dumbbell Triceps Kickback	1	10
	2	10
	3	10
	4	10
Cable Decline Bench Triceps Extension	1	12
	2	12
	3	12

Day 6			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 Dips (Triceps Variation)	1	8
	2	8
	3	8
	4	8
Dumbbell Overhead Triceps Extension	1	10
	2	10
	3	10
	4	10
Barbell Close-Grip Bench Press	1	10
	2	10
	3	10
	4	10
Machine Triceps Extension	1	12
	2	12
	3	12
Cable Straight-Bar Triceps Push-Down	1	15
	2	15
	3	15