Mine workout

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  • Day 1
  • Day 2
  • Day 3
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
Dumbbell Ab Twist
1 15
2 15
3 15
Barbell Seated Shoulder Press
1 10
2 10
3 10
4 10
Barbell Front Squat
1 8
2 8
3 8
Dumbbell Flat Bench Press
1 10
2 10
3 10
4 10
Machine Leg Press
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 Plank
1 30 seconds
2 30 seconds
3 30 seconds
Dumbbell Goblet Squat
1 12
2 12
3 12
4 12
Barbell Deadlift
1 8
2 8
3 8
Cable Woodchop
1 15
2 15
3 15
Barbell Push Press
1 8
2 8
3 8
4 8
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
Bicycle Crunch
1 20
2 20
3 20
Machine Assisted Dip Chest Variation
1 10
2 10
3 10
4 10
Barbell Bent Over Row
1 10
2 10
3 10
4 10
Weighted Chin-Up
1 6
2 6
3 6
Skull Crushers Ez Bar
1 12
2 12
3 12
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