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 × 5 reps
Set 4: 105 lbs × 5 reps
Set 5: 120 lbs × 3 reps
Set 6: 135 lbs × 9 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 × 15 reps
Quads • Barbell
Set 1: 80 lbs × 5 reps
Set 2: 105 lbs × 5 reps
Set 3: 125 lbs × 3 reps
Set 4: 145 lbs × 3 reps
Set 5: 165 lbs × 3 reps
Set 6: 185 lbs × 6 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
Triceps • Dumbbell
Set 1: 50 lbs × 10 reps
Set 2: 50 lbs × 20 reps
Back • Body weight
Set 1: 135 lbs × 10 reps
Set 2: 135 lbs × 15 reps
Pecs • Dumbbell
Set 1: 40 lbs × 10 reps
Set 2: 40 lbs × 20 reps
Biceps • EZ bar
Set 1: 57 lbs × 10 reps
Set 2: 57 lbs × 12 reps
Quads • Dumbbell
Set 2: 40 lbs × 15 reps
Abs • Body weight
Set 1: 1 lbs × 20 reps
Set 2: 1 lbs × 20 reps