Testt workout

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
Dumbbell Flat Bench Press	1	30s
	2	30s
	3	30s
	4	30s
Dumbbell Flat Bench Fly	1	10
	2	10
	3	10
Dumbbell Incline Bench Biceps Curl	1	12
	2	12
	3	12
Barbell Bent Over Row	1	10
	2	10
	3	10
Barbell Squat	1	8
	2	8
	3	8
	4	8
Dumbbell Flat Bench Press	1	10
	2	10
	3	10

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
Cable Woodchop	1	12
	2	12
	3	12
Body Weight Hang Leg Raise	1	12
	2	12
	3	12
	4	12
Dumbbell One Arm Biceps Curl	1	10
	2	10
	3	10
Machine Assisted Chin Up	1	8
	2	8
	3	8
Dumbbell Walking Lunge	1	10
	2	10
	3	10
Smith Machine Bench Press	1	10
	2	10
	3	10
	4	10

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
Bicycle Crunch	1	15
	2	15
	3	15
Dumbbell Shrug	1	12
	2	12
	3	12
	4	12
Barbell Close Grip Bench Press	1	10
	2	10
	3	10
Dumbbell Goblet Squat	1	12
	2	12
	3	12
	4	12
Cable Straight Arm Pull Down	1	10
	2	10
	3	10
Body Weight Pike Push Up	1	12
	2	12
	3	12

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
Weighted Chin Up	1	6
	2	6
	3	6
Barbell Romanian Deadlift	1	10
	2	10
	3	10
	4	10
Dumbbell Overhead Triceps Extension	1	10
	2	10
	3	10
Cable Incline Bench Press	1	12
	2	12
	3	12
Machine Single Leg Press	1	10
	2	10
	3	10
Reverse Grip Barbell Curl	1	10
	2	10
	3	10

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
Body Weight Inverted Row	1	8
	2	8
	3	8
Dumbbell Side Lateral Raise	1	10
	2	10
	3	10
Barbell Sumo Deadlift	1	8
	2	8
	3	8
	4	8
Machine Triceps Extension	1	12
	2	12
	3	12
	4	12
Barbell T Bar Row	1	10
	2	10
	3	10
Cable Soft Pec Deck Fly	1	12
	2	12
	3	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
Dumbbell Reverse Fly	1	12
	2	12
	3	12
Machine Decline Chest Press	1	10
	2	10
	3	10
Dumbbell Stiff Legged Deadlift	1	10
	2	10
	3	10
Weighted Dip Chest Variation	1	6
	2	6
	3	6
Body Weight Decline Push Up	1	8
	2	8
	3	8
Weighted Decline Push Up	1	6
	2	6
	3	6