Workout#1 workout

Day 1	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	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
Zottman Curl	1	10
	2	10
	3	10
Smith Machine Shoulder Press	1	10
	2	10
	3	10
Barbell Squat	1	8
	2	8
	3	8
Barbell Bent Over Row	1	10
	2	10
	3	10

Day 2	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Body Weight Hanging Leg Raise	1	10
	2	10
	3	10
Cable Overhead Triceps Extension	1	12
	2	12
	3	12
Machine Leg Press	1	10
	2	10
	3	10
Dumbbell Incline Bench Press	1	8
	2	8
	3	8
Cable One Arm Lat Pull Down	1	12
	2	12
	3	12

Day 3	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Body Weight Ab Crunch	1	15
	2	15
	3	15
Dumbbell Hammer Biceps Curl	1	10
	2	10
	3	10
Dumbbell Standing Shoulder Press	1	10
	2	10
	3	10
Barbell Romanian Deadlift	1	8
	2	8
	3	8
Bar Hang	1	30 seconds
	2	30 seconds

Day 4	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Cable Woodchop	1	10 each side
	2	10 each side
	3	10 each side
Dumbbell Goblet Squat	1	12
	2	12
	3	12
Weighted Chin Up	1	6
	2	6
	3	6
Machine Butterfly	1	12
	2	12
	3	12
Dumbbell Reverse Fly	1	10
	2	10
	3	10

Day 5	Sets/Reps		Week 1			Week 2			Week 3			Week 4
Exercise Movement	Set #	Goal Reps	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume	Actual Reps	Weight	Volume
Barbell Push Press	1	8
	2	8
	3	8
Body Weight Walking Lunge	1	12 each leg
	2	12 each leg
	3	12 each leg
Machine Assisted Chin Up	1	8
	2	8
	3	8
Cable Front Raise	1	10
	2	10
	3	10
Body Weight Pike Push Up	1	8
	2	8
	3	8