Record your sets and reps for each exercise
Quads • Barbell
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 3 reps
Set 4: 145 lbs × 4 reps
Set 5: 165 lbs × 3 reps
Set 6: 185 lbs × 4 reps
Set 7: 145 lbs × 5 reps
Set 8: 145 lbs × 5 reps
Set 9: 145 lbs × 5 reps
Set 10: 145 lbs × 5 reps
Set 11: 145 lbs × 5 reps
Pecs • Barbell
Set 1: 60 lbs × 5 reps
Set 2: 75 lbs × 5 reps
Set 3: 90 lbs × 4 reps
Set 4: 105 lbs × 3 reps
Set 5: 120 lbs × 3 reps
Set 6: 135 lbs × 7 reps
Set 7: 105 lbs × 5 reps
Set 8: 105 lbs × 5 reps
Set 9: 105 lbs × 5 reps
Set 10: 105 lbs × 5 reps
Set 11: 105 lbs × 5 reps
Biceps • Dumbbell
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 10 reps
Set 3: 40 lbs × 10 reps
Set 4: 40 lbs × 16 reps
Triceps • Resistance band
Set 1: 55 lbs × 10 reps
Set 2: 55 lbs × 10 reps
Set 3: 55 lbs × 10 reps
Set 4: 55 lbs × 30 reps
Back • Barbell
Set 1: 70 lbs × 10 reps
Set 2: 70 lbs × 10 reps
Set 3: 70 lbs × 10 reps
Set 4: 70 lbs × 21 reps
Pecs • Body weight
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 10 reps
Set 3: 135 lbs × 10 reps
Set 4: 135 lbs × 20 reps
Quads • Body weight
Abs • Body weight
Set 4: 135 lbs × 12 reps