Ss workout

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
Weighted Plank	1	30
	2	30
	3	30
Barbell Pendlay Row	1	10
	2	10
	3	10
	4	10
Weighted Chin-Up	1	8
	2	8
	3	8
	4	8
Dumbbell Standing Shoulder Press	1	12
	2	12
	3	12
Weighted Plank	1	30 seconds
	2	30 seconds
	3	30 seconds
Barbell Flat Bench Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Dumbbell Bent Over Row	1	10-12
	2	10-12
	3	10-12
	4	10-12
Dumbbell Hammer Biceps Curl	1	10-12
	2	10-12
	3	10-12
Cable Rope Triceps Push-Down	1	10-12
	2	10-12
	3	10-12

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
Body Weight Hanging Leg Raise	1	15
	2	15
	3	15
Cable Rope Biceps Curl	1	10
	2	10
	3	10
	4	10
Body Weight Pike Push-Up	1	12
	2	12
	3	12
Machine Assisted Chin-Up	1	10
	2	10
	3	10
Weighted Push-Up	1	12
	2	12
	3	12
	4	12
Dumbbell Incline Bench Biceps Curl	1	10-12
	2	10-12
	3	10-12
Weighted Hanging Leg Raise	1	10-15
	2	10-15
	3	10-15
Dumbbell One-Arm Overhead Triceps Extension	1	10-12
	2	10-12
	3	10-12
Body Weight Back Extension	1	15-20
	2	15-20
	3	15-20
Body Weight Chin-Up	1	6-10
	2	6-10
	3	6-10

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
Russian Twist	1	15
	2	15
	3	15
Cable Woodchop	1	12
	2	12
	3	12
Dumbbell Bent Over Row	1	10
	2	10
	3	10
	4	10
Dumbbell Incline Bench Biceps Curl	1	12
	2	12
	3	12
Machine Chest Press	1	10
	2	10
	3	10
	4	10
Body Weight Ab Crunch	1	15-20
	2	15-20
	3	15-20
Cable Bar Biceps Curl	1	10-12
	2	10-12
	3	10-12
Machine Chest Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Body Weight Pull-Up	1	6-10
	2	6-10
	3	6-10
Dumbbell Incline Bench Triceps Extension	1	10-12
	2	10-12
	3	10-12

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
Hanging Knee Raise Oblique Crunch	1	15
	2	15
	3	15
Dumbbell Reverse-Grip Biceps Curl	1	10
	2	10
	3	10
	4	10
Barbell Close-Grip Bench Press	1	8
	2	8
	3	8
	4	8
Detailed Muscle-building exercise	1	12
	2	12
	3	12
Machine Reverse Fly	1	12
	2	12
	3	12
Cable One-Arm Row (Seated)	1	10-12
	2	10-12
	3	10-12
Dumbbell Front Raise	1	10-12
	2	10-12
	3	10-12
Machine Reverse Fly	1	10-15
	2	10-15
	3	10-15
Weighted Dip Chest Variation	1	8-10
	2	8-10
	3	8-10
Russian Twist	1	15-20
	2	15-20
	3	15-20

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
Weighted Hanging Leg Raise	1	15
	2	15
	3	15
Cable Standing Shoulder Press (Standing)	1	10
	2	10
	3	10
	4	10
Machine Butterfly	1	12
	2	12
	3	12
Barbell T-Bar Row	1	8
	2	8
	3	8
	4	8
Weighted Dip Chest Variation	1	10
	2	10
	3	10
Machine Assisted Pull-Up	1	8-10
	2	8-10
	3	8-10
Barbell Standing Shoulder Press	1	8-10
	2	8-10
	3	8-10
	4	8-10
Body Weight Pike Push-Up	1	8-12
	2	8-12
	3	8-12
Cable Straight-Bar Triceps Push-Down	1	10-12
	2	10-12
	3	10-12
Cable Woodchop	1	10-12
	2	10-12
	3	10-12

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
Body Weight Inverted Row	1	15
	2	15
	3	15
Cable V-Bar Triceps Push-Down	1	10
	2	10
	3	10
	4	10
Barbell Regular-Grip Biceps Curl	1	12
	2	12
	3	12
Machine Upright Row	1	10
	2	10
	3	10
Dumbbell Flat Bench Fly	1	10
	2	10
	3	10
	4	10

Day 7			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 Straight-Arm Pull-Down	1	15
	2	15
	3	15
Machine Back Extension	1	12
	2	12
	3	12
	4	12
Smith Machine Bench Press	1	10
	2	10
	3	10
	4	10
Weighted Dips (Triceps Variation)	1	10
	2	10
	3	10
Body Weight Decline Push-Up	1	15
	2	15
	3	15