Accountability Workout Log

[G34RS]

Vertical Push Emphasis
Seated DB Shoulder Press	2	40	12,10	3	40,30	12,5,6	2	35	10,8
Decline DB Benchpress	2	35	16,20	3	35	11,10,10	2	35	10,12
Incline Smith Machine Bench Press	2	135,95	6,15,18	3	95	12,15,15	3	95	16,15,12
DB Lateral Raise	2	15	15,15	2	15,7.5	11,4;6,	3	7.5	20,18,16
EZ bar or Barbell Overhead Tricep Extension	2	(Ez) 30	12,7	2	(Ez) 40	8,8	3	(Over)80	15,15,12
Hammer Curl	2	30	8,8	2	20	13,12	3	20,25,25	15,13,10

 

[G34RS]

Ham/Glute Emphasis
Seated Leg Curl	3	140	13,13,10	3	70,115,145,100	20,20,5;10	3	115	20,15,13+2
DB Romanian Deadlift	2	50	12,10	3	25,35,45	10,12,10	2	45	11,9
Hip Press	2	180	16,18	2	90	17,17	3	90,105,105	20,16,15
Leg Extension	3	145,145,135	17,12,12	3	90	15,17,13	4	130,145,145,	20,12,15,15
Abs/ Calves	3	(Abs)12.5	(Abs)17,15,10	3		3/fail	3	(Abs)12.5	(Abs)20,15,12

 

[G34RS]

Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	120	13,10	2	120,130	15,12	3	130,140,140/120	15,10,7/5
Seated Pull Up (weighted on smith machine)	G	BODYWEIGHT	30;5,6,7,5,7	2	BW	30;7,6,7,6,4	3	BW	30;9,7,8,6
Chest Supported High row	2	25	15,15	3	30	13,13,10	3	30,40,40	15,12,13
Cable Lateral Raise (single arm)	3	20,	12,7,10	3		3/fail	4	20,20,20,10	15,12,12,12
Overhead Tricep extension	3	70	15,13,8	3	70,85,90	15,15,10	4	80	15,12,12,10
Concentration Curl	3	20	18,12,10	3	25,25/20,20	15,6/9,13	4	20,25,25,20	20,15,14,15

 

[G34RS]

Horizontal Push Emphasis
Flat BB Bench Press	2	135	7,6	2	135	7,7	3	135,95	10,7,10	3	135	11,12,10
Incline DB bench Press	2	40	15,12	3	45	12,10,12	3	45	7,10(4 min break),12	3	45	12,12,12
Incline fly (gymleco)	2	25	12,7	3	25	12,9,8	3	25,10	7,5,12	3	25,15,	8,14,15
DB Lateral Raise	3	15	15,15,12	3	17.5	11,11,10	3	7.5	20,20,20	3	10	20,20,20
Skullcrushers	3	25	8,9,6	3	25	8,7,6	3	30	11,12	3	30	14,15,
Concentration curl	3	25	12,10,8	3	25	12,10,8	3	20	12,12	3	20	15,12,12

 

[G34RS]

Horizontal Pull Emphasis
Machine Row	2	90,	12,13	2		3/fail	3	90	13,12	4	90,100,100,100	15,13,13,9
One arm Bent Over Row	2	55	12,10	3		3/fail	3	55,	11,10,12	3	55	14,12,12
Assisted Pull Ups	2	-80,-100	10,12	3		3/fail	3	-100,-90	15,12,8	3	(FM)-96,-90,-90	15,12,10
Machine Lateral Raise	3	(Prime)130,130/90,90	15,8/6,20	3		15 to 20	3	90,105	20,13,8	4	(PF)105,115,115/100,100	20,12,8/7,15
Cable Triceps Extension	2	80	17,16	3		15 to 20	2	80	20,20	3	80,90,90	20,16,11
Alternating DB Curl	2	20	15,20	3		15 to 20	2	20	18,16	3	20	18,11,11

 

[G34RS]

Quad Emphasis
Leg Press	2	(Gasp)25, No weight	8,12	3	180,210,210	15,13,8	4	(Hammer) 180,200,200,130	15,12,8,15	(Hip) 4	100,110	20,12,15,15
Leg Extensions	2	150	12,15	3	150	12,15,13	4	(Atlantis)150	14,14,12,12	4	150	13,15,15,15
Laying Leg Curl	2	90,100	20,15	3	90,100,100	20,16,15	3	(LF)100,115,115	20,18,12	3	(Prime)45,60	20,15,16
Walking Lunges	3	15	14,12,11	3	15	13,12,13	4	15	11,(stopped; knee a little sore)	4	15	13,12,10,11
Calves/abs	3	(Abs)10	16,15,12	3	(Abs)12.5	20,15,12	4		2/fail	4		1/fail

 

[G34RS]

Vertical Push Emphasis
Seated DB Shoulder Press	2	40	12,10	3	40,30	12,5,6	2	35	10,8	2	30	10,13
Decline DB Benchpress subbed out for pec deck chest fly	2	35	16,20	3	35	11,10,10	2	35	10,12	3	160	14,11,12
Incline Smith Machine Bench Press	2	135,95	6,15,18	3	95	12,15,15	3	95	16,15,12	3	115	13,14,9
DB Lateral Raise	2	15	15,15	2	15,7.5	11,4;6,	3	7.5	20,18,16	3	7.5,10	15,18,16
EZ bar or Barbell Overhead Tricep Extension	2	(Ez) 30	12,7	2	(Ez) 40	8,8	3	(Over)80	15,15,12	3	80	15,(push)14,15
Hammer Curl	2	30	8,8	2	20	13,12	3	20,25,25	15,13,10	3	25,15,	11,15,18

 

[G34RS]

Ham/Glute Emphasis
Seated Leg Curl	3	140	13,13,10	3	70,115,145,100	20,20,5;10	3	115	20,15,13+2	4	105(prime)	12,15,12,12
DB Romanian Deadlift	2	50	12,10	3	25,35,45	10,12,10	2	45	11,9	3	45	6,9,10
Hip Press(switched to leg press week 3)	2	180	16,18	2	90	17,17	3	90,105,105	20,16,15	3	225,245	15,12,12
Leg Extension	3	145,145,135	17,12,12	3	90	15,17,13	4	130,145,145,	20,12,15,15	4	135	13,12,9,8
Abs/ Calves	3	(Abs)12.5	(Abs)17,15,10	3		3/fail	3	(Abs)12.5	(Abs)20,15,12	3	12.5	16,17,12

 

[G34RS]

Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	120	13,10	2	120,130	15,12	3	130,140,140/120	15,10,7/5	3	140,140,130	12,8,13
Seated Pull Up (weighted on smith machine)	G	BODYWEIGHT	30;5,6,7,5,7	2	BW	30;7,6,7,6,4	3	BW	30;9,7,8,6	3	BW	30;9,8,6,7
Chest Supported High row	2	25	15,15	3	30	13,13,10	3	30,40,40	15,12,13	4	40,40,40,30	13,12,8,12
Cable Lateral Raise (single arm)	3	20,	12,7,10	3		3/fail	4	20,20,20,10	15,12,12,12	4	20	17,15,12,10
Overhead Tricep extension	3	70	15,13,8	3	70,85,90	15,15,10	4	80	15,12,12,10	3	80,85,85	15,12,10
Concentration Curl	3	20	18,12,10	3	25,25/20,20	15,6/9,13	4	20,25,25,20	20,15,14,15 (alternated reps; not all at once)	3	25,20,20	13,15,15

 

[G34RS]

Horizontal Push Emphasis
Flat BB Bench Press	2	135	7,6	2	135	7,7	3	135,95	10,7,10	3	135	11,12,10	4	135,145,145,135	10,8,7,8
Incline DB bench Press	2	40	15,12	3	45	12,10,12	3	45	7,10(4 min break),12	3	45	12,12,12	4	45	12,12,10,12
Incline fly (gymleco)	2	25	12,7	3	25	12,9,8	3	25,10	7,5,12	3	25,15,	8,14,15	4	25,25,15,15	11,9,14,13
DB Lateral Raise	3	15	15,15,12	3	17.5	11,11,10	3	7.5	20,20,20	3	10	20,20,20	4	12.5	17,15,15,10
Skullcrushers	3	25	8,9,6	3	25	8,7,6	3	30	11,12	3	30	14,15,	4	30	15,15,15,12
Concentration curl	3	25	12,10,8	3	25	12,10,8	3	20	12,12	3	20	15,12,12	4	20,25,25,20	20,13,12,14

 

[G34RS]

Quad Emphasis
Leg Press	2	(Gasp)25, No weight	8,12	3	180,210,210	15,13,8	4	(Hammer) 180,200,200,130	15,12,8,15	(Hip) 4	100,110	20,12,15,15	4	180,210,210	15,12,10,9
Leg Extensions	2	150	12,15	3	150	12,15,13	4	(Atlantis)150	14,14,12,12	4	150	13,15,15,15	4	150,160,160,160	15,11,12,10
Laying Leg Curl	2	90,100	20,15	3	90,100,100	20,16,15	3	(LF)100,115,115	20,18,12	3	(Prime)45,60	20,15,16	4	110,120,120,120	20,15,14,9
Walking Lunges	3	15	14,12,11	3	15	13,12,13	4	15	11,(stopped; knee a little sore)	4	15	13,12,10,11	4	15	11,9
Calves/abs	3	(Abs)10	16,15,12	3	(Abs)12.5	20,15,12	4		2/fail	4		1/fail	4	12.5	20,16,12,7

 

[G34RS]

Horizontal Pull Emphasis
Machine Row	2	90,	12,13	2		3/fail	3	90	13,12	4	90,100,100,100	15,13,13,9	3	90	12,6,10
One arm Bent Over Row	2	55	12,10	3		3/fail	3	55,	11,10,12	3	55	14,12,12	3	55	11,9,9
Assisted Pull Ups	2	-80,-100	10,12	3		3/fail	3	-100,-90	15,12,8	3	(FM)-96,-90,-90	15,12,10	3	-90	9,12,10
Machine Lateral Raise	3	(Prime)130,130/90,90	15,8/6,20	3		15 to 20	3	90,105	20,13,8	4	(PF)105,115,115/100,100	20,12,8/7,15	4	115	20,11,12,9
Cable Triceps Extension	2	80	17,16	3		15 to 20	2	80	20,20	3	80,90,90	20,16,11	4	90,90,80,80	15,12,12,12
Alternating DB Curl	2	20	15,20	3		15 to 20	2	20	18,16	3	20	18,11,11	4	20,20,15,15	15,12,12,12

 

[G34RS]

Vertical Push Emphasis
Seated DB Shoulder Press	2	40	12,10	3	40,30	12,5,6	2	35	10,8	2	30	10,13	4	30,35,35;20;15	12,10,10;3;6
Decline DB Benchpress subbed out for pec deck chest fly	2	35	16,20	3	35	11,10,10	2	35	10,12	3	160	14,11,12	4	130160;90;50	13,13,11,6,10
Incline Smith Machine Bench Press	2	135,95	6,15,18	3	95	12,15,15	3	95	16,15,12	3	115	13,14,9	4	95,115,115;95;75	15,15,10,9,6
DB Lateral Raise	2	15	15,15	2	15,7.5	11,4;6,	3	7.5	20,18,16	3	7.5,10	15,18,16	4	17.5,25;10,25:10	15,9;10,9;7
EZ bar or Barbell Overhead Tricep Extension	2	(Ez) 30	12,7	2	(Ez) 40	8,8	3	(Over)80	15,15,12	3	80	15,(push)14,15	4	(Push)80,85,85,80	15,12,10,13
Hammer Curl	2	30	8,8	2	20	13,12	3	20,25,25	15,13,10	3	25,15,	11,15,18	3	20,25,25,	15,12,9,

 

[G34RS]

Ham/Glute Emphasis
Seated Leg Curl	3	140	13,13,10	3	70,115,145,100	20,20,5;10	3	115	20,15,13+2	4	105(prime)	12,15,12,12	4	135,145,	20,12,10,10
DB Romanian Deadlift	2	50	12,10	3	25,35,45	10,12,10	2	45	11,9	3	45	6,9,10	4	45	12,9,9,7
Hip Press(switched to leg press week 3)	2	180	16,18	2	90	17,17	3	90,105,105	20,16,15	3	225,245	15,12,12	4	100,	20,15,14,15
Leg Extension	3	145,145,135	17,12,12	3	90	15,17,13	4	130,145,145,	20,12,15,15	4	135	13,12,9,8	4	135	16,15,13,11
Abs/ Calves	3	(Abs)12.5	(Abs)17,15,10	3		3/fail	3	(Abs)12.5	(Abs)20,15,12	3	12.5	16,17,12	4	12.5	18,13,11

 

[G34RS]

Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	120	13,10	2	120,130	15,12	3	130,140,140/120	15,10,7/5	3	140,140,130	12,8,13	3	135,145,145	15,11,9
Seated Pull Up (weighted on smith machine)	G	BODYWEIGHT	30;5,6,7,5,7	2	BW	30;7,6,7,6,4	3	BW	30;9,7,8,6	3	BW	30;9,8,6,7	3	-84,-84,-90,	35;10,8,9,8
Chest Supported High row	2	25	15,15	3	30	13,13,10	3	30,40,40	15,12,13	4	40,40,40,30	13,12,8,12	4	40	12,12,10,10
Cable Lateral Raise (single arm)	3	20,	12,7,10	3		3/fail	4	20,20,20,10	15,12,12,12	4	20	17,15,12,10	4	20	17,16,11,11
Overhead Tricep extension	3	70	15,13,8	3	70,85,90	15,15,10	4	80	15,12,12,10	3	80,85,85	15,12,10	4	80	15,13,12,10
Concentration Curl	3	20	18,12,10	3	25,25/20,20	15,6/9,13	4	20,25,25,20	20,15,14,15 (alternated reps; not all at once)	3	25,20,20	13,15,15	4	20	13,14, Drop set

 

[G34RS]

Horizontal Push Emphasis
Flat BB Bench Press	2	135	7,6	2	135	7,7	3	135,95	10,7,10	3	135	11,12,10	4	135,145,145,135	10,8,7,8	4	145	10,9,8,6
Incline DB bench Press	2	40	15,12	3	45	12,10,12	3	45	7,10(4 min break),12	3	45	12,12,12	4	45	12,12,10,12	3	45	12,11,7
Incline fly (gymleco)	2	25	12,7	3	25	12,9,8	3	25,10	7,5,12	3	25,15,	8,14,15	4	25,25,15,15	11,9,14,13	3	15	20,20,20 (rest pause)
DB Lateral Raise	3	15	15,15,12	3	17.5	11,11,10	3	7.5	20,20,20	3	10	20,20,20	4	12.5	17,15,15,10	3	12.5	20,20,20 (rest pause)
Skullcrushers	3	25	8,9,6	3	25	8,7,6	3	30	11,12	3	30	14,15,	4	30	15,15,15,12	3	40	12,11,8
Concentration curl	3	25	12,10,8	3	25	12,10,8	3	20	12,12	3	20	15,12,12	4	20,25,25,20	20,13,12,14	3	20	16,10,13

 

[G34RS]

Quad Emphasis
Leg Press	2	(Gasp)25, No weight	8,12	3	180,210,210	15,13,8	4	(Hammer) 180,200,200,130	15,12,8,15	(Hip) 4	100,110	20,12,15,15	4	180,210,210	15,12,10,9	2	185,210	10,12,5
Leg Extensions	2	150	12,15	3	150	12,15,13	4	(Atlantis)150	14,14,12,12	4	150	13,15,15,15	4	150,160,160,160	15,11,12,10	2	80	15,6
Laying Leg Curl	2	90,100	20,15	3	90,100,100	20,16,15	3	(LF)100,115,115	20,18,12	3	(Prime)45,60	20,15,16	4	110,120,120,120	20,15,14,9	2	60,110	10,10
Walking Lunges	3	15	14,12,11	3	15	13,12,13	4	15	11,(stopped; knee a little sore)	4	15	13,12,10,11	4	15	11,9	2	Bodyweight	11,9
Calves/abs	3	(Abs)10	16,15,12	3	(Abs)12.5	20,15,12	4		2/fail	4		1/fail	4	12.5	20,16,12,7	2	120 (standing calf raise machine)	15,15

 

[G34RS]

Starting off the Fall with a new mesocycle! Jumping into this one a bit faster after just a half a deload week since I’m going on vacation in October.

Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice	2	70	15,10
Incline Smith Machine Press	2	115	13,11
Pec Deck Chest Fly	2	190/170,170	10/5,15
Machine Lateral Raise	3	120	12,12,12
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl	2	90	17,15
Ez Bar Spider Curl	2	40	18,15

 

[G34RS]

Quad emphasis
Seated Leg Curl	2	135,145	15,12
Pendulum Squat	2	25,45	15,12
Leg Extensions superset w/ walking lunges	2	(Prime)135	15,
Walking Lunges	2	15	15,15
Calves/abs	2		4/fail
	Sets	Weight	Reps
Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)	2	100	10,9
Neutral Grip Lat Pulldown	2	80	13,12
Hammer Strength Low Row	2	90	10
Cable Reverse Fly	2	15	17
Seated DB Incline Curl	2	20	13,16
Cable Overhead Tricep Extension	2	80	13,12

 

[G34RS]

Vertical Push Emphasis
Machine Overhead Press (seated or standing)	2	(seated/gymleco)45	12,12
Cable Y-Raise	2	(Single hand)20	15,15
Pec Deck Chest Fly	3	170,180,180	20,14,12
DB Lateral Raise	2	12.5	13,12
Machine Bicep Curl superset w/ Tricep Pushdown	2	65,60	10,14
Single Arm Cable Tricep Pushdown	2	45	17,14

 

[G34RS]

Ham/Glute Emphasis
DB Romanian Deadlift	2	45	12,12
Leg Press	2	210	12,14
Seated Leg Curl	2	140,145	15,12
BB Walking Lunges superset right into Goblet squat	2	12.5	15,15
Goblet Squats	2	25	12
Abs/ Calves	2		15 to 20
	Sets	Weight	Reps
Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	145	6,10
Chest Supported Horizontal Prime Row or Horizontal Row of choice	2	90	15,15
Cable Pull Over (AKA straight arm pulldown)	2	80	20,18
Pec Deck Reverse Fly	2	75,95	20,19,18
Cable Drag Curl (facing away)	2	30	15,15
Smith Machine JM Press	2	85,105(?)	15,11

 

[G34RS]

Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice	2	70	15,10	2	(Hammer)70	12,10
Incline Smith Machine Press	2	35	13,11	2	35,45	15,11
Pec Deck Chest Fly	2	190/170,170	10/5,15	2	175	17,15
Machine Lateral Raise	3	120	12,12,12	3	120	13,14,11
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl	2	90	17,15	3	90,95,95	20,16,12
Ez Bar Spider Curl (Sub cable curl)	2	40	18,15	3	80	15,15,12

 

[G34RS]

	Sets	Weight	Reps	Sets	Weight	Reps
Quad emphasis
Seated Leg Curl	2	135,145	15,12	3	145	15,10,10
Pendulum Squat	2	25,45	15,12	2	45	13,9
Leg Extensions superset w/ walking lunges	2	(Prime)135	15,	2	135	17,12
Walking Lunges	2	15	15,15	2	Bodyweight	20,20
Standing calf raise/hanging leg raise	2		4/fail	2	(Calves)180	8,13,9

 

[G34RS]

Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)	2	100	10,9	2	100,110	15,10
Neutral Grip Lat Pulldown	2	80	13,12	3	120,120,110	12,10,12
Hammer Strength Low Row	2	90	10	2	90	12,12
Cable Reverse Fly	2	15	17	2	15,20	20,12
Seated DB Incline Curl	2	20	13,16	2	20,25	15,8
Cable Overhead Tricep Extension	2	80	13,12	2	80	12,14

 

[G34RS]

Currently on vacation so I had to make a bunch substitutions to accommodate the limited gym equipment at the hotel

Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	145	6,10	2	(Technogym)100	13,12
Chest Supported Horizontal Prime Row or Horizontal Row of choice	2	90	15,15	2	(TG)90/70,80	8/5,12
Cable Pull Over (AKA straight arm pulldown)	2	80	20,18	2	(Chest Hi row)40	12,11
Pec Deck Reverse Fly	2	75,95	20,19,18	2	(DB)10,12	17,17
Cable Drag Curl (facing away)	2	30	15,15	2	(DB curl)20,25	15,13
Smith Machine JM Press	2	85,105(?)	15,11	2	(DB skullcrusher)25	12,8

 

[G34RS]

Personal Training - Horizontal push

 

[Wobmarvel]

I'm a bit late for this but trying to read your posts is a bit like trying to learn basic computer programming language.

What exactly does

Fly275,9520,19,182(DB)10,1217

Mean for example?

 

[G34RS]

I'm a bit late for this but trying to read your posts is a bit like trying to learn basic computer programming language.

What exactly does

Fly275,9520,19,182(DB)10,1217

Mean for example?

Since I’ve been working with a new trainer, everything has been getting logged into a a spread sheet. It’s hard to see the white line dividing the numbers into a grid on these posts. The very first column is the name of the exercise, then the next three repeat after each week, and goes like this: number of sets, the weight, then reps.

I’ve occasionally had to make some adjustments after the fact, because my trainer sometimes logs things a bit differently how I would normally do it on my own. I realize it’s not very intuitive to read online.

 

[G34RS]

If I have to use different equipment for some reason than I usually do, I typically put that in parentheses in the weight column.

 

[G34RS]

Personal Training - Quad emphasis

 

[G34RS]

Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)	2	100,110	15,15
Neutral Grip Lat Pulldown	2	130/120,120	7/5,11
Hammer Strength Low Row	2	90,100	15,10
Cable Reverse Fly	2	(Prime)130	16,15
Seated DB Incline Curl	2	25	12,9
Cable Overhead Tricep Extension	2	80	12,12

 

[G34RS]

Vertical Push Emphasis
Machine Overhead Press (seated or standing)	2	(seated/arsenal)25,35	15,13
Cable Y-Raise	2	(Single hand)20	15,15
Pec Deck Chest Fly	3	175,175,175/160	15,15,6/5
DB Lateral Raise	2	12,15	18,10
Machine Bicep Curl superset w/ Tricep Pushdown	2	(Old ver. Prime)110	12,12
Single Arm Cable Tricep Pushdown	2	50	13,10

 

[G34RS]

Ham/Glute Emphasis
DB Romanian Deadlift	2	45	12,12
Leg Press	2	210,230	15,13
Seated Leg Curl	2	145,155	15,10
BB Walking Lunges superset right into Goblet squat	2	12.5	15,13
Goblet Squats	2	25	12,12
Abs/ Calves	2		15 to 20

 

[G34RS]

Personal training - Vertical Pull

 

[G34RS]

Personal Training - Horizontal push

 

[G34RS]

Woke up at 195 this morning. Really been trying hard to see if I can get over 200 lbs finally

 

[G34RS]

Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)	2	100,110	15,15	2	105,110	15,12
Neutral Grip Lat Pulldown	2	130/120,120	7/5,11	3	120	12,11,9
Hammer Strength Low Row	2	90,100	15,10	2	(LF)90	12,12
Cable Reverse Fly	2	(Prime)130	16,15	2	(FM)13,17	15,12
Seated DB Incline Curl	2	25	12,9	2	25	13,9
Cable Overhead Tricep Extension	2	80	12,12	2	80,90	15,9

 

[G34RS]

Just getting over a cold I had for the past few days. I had just gotten my flu shot so I was worried that I was too late. Covid, strep, and flu tests came back all negative and I was able to recover pretty quickly. Managed to get a pretty good workout in. I felt better afterwards than I did before I got to the gym.

 

[G34RS]

Personal Training - Vertical Push; trainer wants to sub DB lat raises for db incline press from here on out for better chest development

 

[G34RS]

Ham/Glute Emphasis
DB Romanian Deadlift	2	45	12,12	2	45,50	15,12
Leg Press	2	210,230	15,13	3	230	12,12,9
Seated Leg Curl	2	145,155	15,10	2	150	12,12
BB Walking Lunges superset right into Goblet squat	2	12.5	15,13	2	12.5	12,14
Goblet Squats	2	25	12,12	2	25	12,12
Abs/ Calves	2		15 to 20	2		15 to 20

 

[G34RS]

Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	145	6,10	2	140	12,10
Chest Supported Horizontal Prime Row or Horizontal Row of choice	2	90	15,15	2	130	15,15
Cable Pull Over (AKA straight arm pulldown)	2	80	20,18	2	90	13,14
Pec Deck Reverse Fly	2	75,95	20,19,18	2	90	18,16
Cable Drag Curl (facing away)	2	30	15,15	2	30	12,14
Smith Machine JM Press	2	85,105(?)	15,11	2	75,95	15,13,

 

[G34RS]

Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice	2	70	15,10	2	(Hammer)70	12,10	2	(Hammer)70	12,12
Incline Smith Machine Press	2	35	13,11	2	35,45	15,11	2	(12lb bar)45	10,11
Pec Deck Chest Fly	2	190/170,170	10/5,15	2	175	17,15	3	175	15,15,10
Machine Lateral Raise	3	120	12,12,12	3	120	13,14,11	3		2/fail
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl	2	90	17,15	3	90,95,95	20,16,12	3	95,105,105	15,14,12
Ez Bar Spider Curl	2	40	18,15	3	(Sub cable curl)80	15,15,12	3	45	15,12,12
	Sets	Weight	Reps	Sets	Weight	Reps	Sets	Weight	Reps
Quad emphasis
Seated Leg Curl	2	135,145	15,12	3	145	15,10,10	3	145	15,13,12
Pendulum Squat	2	25,45	15,12	2	45	13,9	3	45	12,12,10
Leg Extensions superset w/ walking lunges	2	(Prime)135	15,	2	135	17,12	3	135	15,15,13
Walking Lunges	2	15	15,15	2	Bodyweight	20,20	3	BW	13,11
Standing calf raise/hanging leg raise	2		4/fail	2	(Calves)180	8,13,9	3		15 to 20

 

[G34RS]

Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)	2	100,110	15,15	2	105,110	15,12	2	110	15,12
Neutral Grip Lat Pulldown	2	130/120,120	7/5,11	3	120	12,11,9	3	130	12,10,10
Hammer Strength Low Row	2	90,100	15,10	2	(LF)90	12,12	3	(Sub S-H Prime row)50,70,70	15,15,12
Cable Reverse Fly	2	(Prime)130	16,15	2	(FM)13,17	15,12	2	20	15,12
Seated DB Incline Curl	2	25	12,9	2	25	13,9	3	25	12,9,10
Cable Overhead Tricep Extension	2	80	12,12	2	80,90	15,9	3	80	15,15,12

 

[G34RS]

Vertical Push Emphasis
Machine Overhead Press (seated or standing)	2	(seated/arsenal)25,35	15,13	2	(Standing gymleco) 65	15,12
Cable Y-Raise	2	(Single hand)20	15,15	2	15	18,15
Pec Deck Chest Fly	3	175,175,175/160	15,15,6/5	3	180	12,13,7
DB incline press	2	(DB lat raise)12,15	18,10	3	(DB lat raise)12.5	15,12,13
Machine Bicep Curl superset w/ Tricep Pushdown	2	(Old ver. Prime)110	12,12	3	60	13,12,10
Single Arm Cable Tricep Pushdown	2	50	13,10	3	45	17,12,6

 

[G34RS]

Ham/Glute Emphasis
DB Romanian Deadlift	2	45	12,12	2	45,50	15,12	2	50	12,12
Leg Press	2	210,230	15,13	3	230	12,12,9	3	230	12,12,12
Seated Leg Curl	2	145,155	15,10	2	150	12,12	3	150,155,155	15,12,9
BB Walking Lunges superset right into Goblet squat	2	12.5	15,13	2	12.5	12,14	2	10,10,BW	13,9,10
Goblet Squats	2	25	12,12	2	25	12,12	2	25	12,12,12
Abs/ Calves	2		15 to 20	2		15 to 20	3		15 to 20

 

[G34RS]

Vertical Pull Emphasis
Wide Grip Lat Pulldown	2	145	6,10	2	140	12,10
Chest Supported Horizontal Prime Row or Horizontal Row of choice	2	90	15,15	2	130	15,15
Cable Pull Over (AKA straight arm pulldown)	2	80	20,18	2	90	13,14
Pec Deck Reverse Fly	2	75,95	20,19,18	2	90	18,16
Cable Drag Curl (facing away)	2	30	15,15	2	30	12,14
Smith Machine JM Press	2	40,60	15,11	2	30,50	15,13

 

[G34RS]

Horizontal Push Emphasis
Flat DB Press or Horizontal Chest Press Machine of Choice	2	70	15,10	2	(Hammer)70	12,10	2	(Hammer)70	12,12	2	(Hammer)70	12,12
Incline Smith Machine Press	2	35	13,11	2	35,45	15,11	2	(12lb bar)45	10,11	2	45	11,11
Pec Deck Chest Fly	2	190/170,170	10/5,15	2	175	17,15	3	175	15,15,10	3	175,175,165	15,8,11
Machine Lateral Raise	3	120	12,12,12	3	120	13,14,11	3		2/fail	3	120,130,130)	15,13,10
Cable Tricep Pushdown superset w/ Ez Bar Spider Curl	2	90	17,15	3	90,95,95	20,16,12	3	95,105,105	15,14,12	3		1/fail
Ez Bar Spider Curl	2	40	18,15	3	(Sub cable curl)80	15,15,12	3	45	15,12,12	3	45,55,55	15,11,11

 

[G34RS]

Quad emphasis
Seated Leg Curl	2	135,145	15,12	3	145	15,10,10	3	145	15,13,12	3	150	15,13,12
Pendulum Squat	2	25,45	15,12	2	45	13,9	3	45	12,12,10	3	(Hack squat)95	10,10,6
Leg Extensions superset w/ walking lunges	2	(Prime)135	15,	2	135	17,12	3	135	15,15,13	3	135	16,15,13
Walking Lunges	2	15	15,15	2	Bodyweight	20,20	3	BW	13,11	3	Bodyweight	12,8,5
Standing calf raise/hanging leg raise	2		4/fail	2	(Calves)180	8,13,9	3		15 to 20	3	180	12,13,9

 

[G34RS]

Horizontal Pull emphasis
Seated Cable Row (Narrow neutral grip, pulling down to hip)	2	100,110	15,15	2	105,110	15,12	2	110	15,12	3	110	15,13,12
Neutral Grip Lat Pulldown	2	130/120,120	7/5,11	3	120	12,11,9	3	130	12,10,10	3	130	12,12,10
Hammer Strength Low Row	2	90,100	15,10	2	(LF)90	12,12	3	(Sub S-H Prime row)50,70,70	15,15,12	3	90	14,12,12
Cable Reverse Fly	2	(Prime)130	16,15	2	(FM)13,17	15,12	2	20	15,12	3	(FM) 20,20/17,17	12,8/4,10
Seated DB Incline Curl	2	25	12,9	2	25	13,9	3	25	12,9,10	3	25	12,11,10
Cable Overhead Tricep Extension	2	80	12,12	2	80,90	15,9	3	80	15,15,12	3	85,90,90	15,12,12

 

[G34RS]

Vertical Push Emphasis
Machine Overhead Press (seated or standing)	2	(seated/arsenal)25,35	15,13	2	(Standing gymleco) 65	15,12	2	15	15,12	2	(Seated Gymleco) 55	12,10
Cable Y-Raise	2	(Single hand)20	15,15	2	15	18,15	2	15	15,	3	15	16,15,12
Pec Deck Chest Fly	3	175,175,175/160	15,15,6/5	3	180	12,13,7	3	130,150,150,150	15,15,15,15	3	170	14,12,11
DB incline press	2	(DB lat raise)12,15	18,10	3	(DB lat raise)12.5	15,12,13	3	40,40,45	12,15,10	3	45	12,11,9
Machine Bicep Curl superset w/ Tricep Pushdown	2	(Old ver. Prime)110	12,12	3	60	13,12,10	3	60	15,12,10	3	60	12,12,9
Single Arm Cable Tricep Pushdown	2	50	13,10	3	45	17,12,6	3	(Rope) 30,40,30	17,12,9	3	(Rope) 40,40,30	12,10,12