Record your sets and reps for each exercise
Pecs • Barbell
Set 1: 60 lbs × 5 reps
Set 2: 75 lbs × 5 reps
Set 3: 90 lbs × 3 reps
Set 4: 95 lbs × 5 reps
Set 5: 115 lbs × 5 reps
Set 6: 125 lbs × 11 reps
Set 7: 95 lbs × 5 reps
Set 8: 95 lbs × 5 reps
Set 9: 95 lbs × 5 reps
Set 10: 95 lbs × 5 reps
Set 11: 95 lbs × 5 reps
Quads • Barbell
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 3 reps
Set 4: 135 lbs × 5 reps
Set 5: 155 lbs × 5 reps
Set 6: 175 lbs × 7 reps
Set 7: 135 lbs × 5 reps
Set 8: 135 lbs × 5 reps
Set 9: 135 lbs × 5 reps
Set 10: 135 lbs × 5 reps
Set 11: 135 lbs × 5 reps
Triceps • Dumbbell
Set 1: 50 lbs × 10 reps
Set 2: 50 lbs × 10 reps
Set 3: 50 lbs × 10 reps
Set 4: 50 lbs × 20 reps
Back • Body weight
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 12 reps
Pecs • Dumbbell
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 25 reps
Biceps • EZ bar
Set 1: 65 lbs × 10 reps
Set 2: 55 lbs × 10 reps
Set 3: 55 lbs × 10 reps
Set 4: 55 lbs × 11 reps
Quads • Dumbbell
Set 4: 40 lbs × 20 reps
Abs • Body weight
Set 1: 1 lbs × 20 reps
Set 2: 1 lbs × 20 reps
Set 3: 1 lbs × 20 reps
Set 4: 1 lbs × 40 reps