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Information Warm Ups Exercise  Time Reps  Sets   Stationary Row   500m-1000m  1x  Band Pullaparts  12reps  2x  Crab Walks ...
Measurements Basics Before  After  Name Date Height  Body Weight Arm Arm Flexed Chest Waist Hips Thigh Calf Goals  List 3 ...
Week 1 - Monday Workout 1 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Back Squats  3x10  1...
Week 1 - Tuesday Workout 2 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Deadlift  3x10  120...
Week 1 - Wednesday Workout 3 Exercise Strength  Super Set  Super Set  Super Set  Sets X Reps  Rest  Military Press  3x10  ...
Week 1 - Thursday Workout 4 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Bench Press  3x8  ...
Week 1 - Friday Workout 5 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Leg Press  3x10  120...
Week 1 - Saturday Freestyle - Cardio With your cardio, try and do something enjoyable, hiking, kayaking, bike trail riding...
Week 1 - Sunday Active Recovery Sleep  How Did The Week Feel   Stretch  How Sore Did You Get   Eat  What Did You Accomplis...
Week 2 - Monday Workout 6 Exercise Super Set  Super Set  Super Set  Core  Sets X Reps  Rest  BB Bench Press  3x8  -  Incli...
Week 2 - Tuesday Workout 7 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  Military Press  3x...
Week 2 - Wednesday Workout 8 Exercise Super Set  Super Set  Super Set  Core  Sets X Reps  Rest  DB Bench Press  3x10  -  D...
Week 2 - Thursday Workout 9 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  Seated Shoulder P...
Week 2 - Friday Workout 1 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Back Squats  3x10  1...
Week 2 - Saturday Freestyle - Cardio With your cardio, try and do something enjoyable, hiking, kayaking, bike trail riding...
Week 2 - Sunday Active Recovery Sleep  How Did The Week Feel   Stretch  How Sore Did You Get   Eat  What Did You Accomplis...
Week 3 - Monday Workout 2 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Deadlift  3x10  120s...
Week 3 - Tuesday Workout 3 Exercise Strength  Super Set  Super Set  Super Set  Sets X Reps  Rest  Military Press  3x10  12...
Week 3 - Wednesday Workout 4 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Bench Press  3x8 ...
Week 3 - Thursday Workout 5 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Leg Press  3x10  1...
Week 3 - Friday Workout 6 Exercise Super Set  Super Set  Super Set  Core  Sets X Reps  Rest  3x8  -  Incline DB Bench Pres...
Week 3 - Saturday Freestyle - Cardio With your cardio, try and do something enjoyable, hiking, kayaking, bike trail riding...
Week 3 - Sunday Active Recovery Sleep  How DId the Week Feel   Stretch  How Sore Did You Get   Eat  What Did You Acomplish...
Week 4 - Monday Workout 7 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  Military Press  3x8...
Week 4 - Tuesday Workout 8 Exercise Super Set  Super Set  Super Set  Core  Sets X Reps  Rest  DB Bench Press  3x10  -  DB ...
Week 4 - Wednesday Workout 9 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  3x10  -  DB Fron...
Week 4 - Thursday Workout 1 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Back Squats  3x10 ...
Week 4 - Friday Workout 2 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Deadlift  3x10  120s...
Week 4 - Saturday Freestyle - Cardio With your cardio, try and do something enjoyable, hiking, kayaking, bike trail riding...
Week 4 - Sunday Active Recovery Sleep  How Did The Week Feel   Stretch  How Sore Did You Get   Eat  What Did You Acomplish...
Week 5 - Monday Workout 3 Exercise Strength  Super Set  Super Set  Super Set  Sets X Reps  Rest  Military Press  3x10  120...
Week 5 - Tuesday Workout 4 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Bench Press  3x8  H...
Week 5 - Wednesday Workout 5 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Leg Press  3x10  ...
Week 5 - Thursday Workout 6 Exercise Super Set  Super Set  Super Set  Core  Sets X Reps  Rest  3x8  -  Incline DB Bench Pr...
Week 5 - Friday Workout 7 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  Military Press  3x8...
Week 5 - Saturday Freestyle - Cardio With your cardio, try and do something enjoyable, hiking, kayaking, bike trail riding...
Week 5 - Sunday Active Recovery Sleep  How Did The Week Feel   Stretch  How Sore Did You Get   Eat  What Did You Acomplish...
Week 6 - Monday Workout 8 Exercise Super Set  Super Set  Super Set  Core  Sets X Reps  Rest  DB Bench Press  3x10  -  DB P...
Week 6 - Tuesday Workout 9 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  3x10  -  DB Front ...
Week 6 - Wednesday Workout 9 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  3x10  -  DB Fron...
Week 6 - Thursday Workout 1 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Back Squats  3x10 ...
Week 6 - Friday Workout 2 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Deadlift  3x10  120s...
Week 6 - Saturday Freestyle - Cardio With your cardio, try and do something enjoyable, hiking, kayaking, bike trail riding...
Week 6 - Sunday Active Recovery Sleep  How Did The Week Feel   Stretch  How Sore Did You Get   Eat  What Did You Acomplish...
Week 7 - Monday Workout 3 Exercise Strength  Super Set  Super Set  Super Set  Sets X Reps  Rest  Military Press  3x10  120...
Week 7 - Tuesday Workout 4 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Bench Press  3x8  H...
Week 7 - Wednesday Workout 5 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Leg Press  3x10  ...
Week 7 - Thursday Workout 6 Exercise  Super Set  Super Set  Super Set Core  Sets X Reps  Rest  3x8  -  Incline DB Bench Pr...
Week 7 - Friday Workout 7 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  Military Press  3x8...
Week 7 - Saturday Freestyle - Cardio With your cardio, try and do something enjoyable, hiking, kayaking, bike trail riding...
Week 7 - Sunday Active Recovery Sleep  How Did The Week Feel   Stretch  How Sore Did You Get   Eat  What Did You Acomplish...
Week 8 - Monday Workout 8 Exercise Super Set  Super Set  Super Set  Core  Sets X Reps  Rest  DB Bench Press  3x10  -  DB P...
Week 8 - Tuesday Workout 9 Exercise Super Set  Strength  Super Set  Super Set  Core  Sets X Reps  Rest  3x10  -  DB Front ...
Week 8 - Wednesday Workout 1 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Back Squats  3x10...
Week 8 - Thursday Workout 2 Exercise Strength  Super Set  Strength  Super Set  Core  Sets X Reps  Rest  Deadlift  3x10  12...
Week 8 - Friday Workout 3 Exercise Strength  Super Set  Super Set  Super Set  Sets X Reps  Rest  Military Press  3x10  120...
Week 8 - Saturday Freestyle - Cardio With your cardio, try and do something enjoyable, hiking, kayaking, bike trail riding...
Week 8 - Sunday Active Recovery Sleep  How Did The Week Feel   Stretch  How Sore Did You Get   Eat  What Did You Acomplish...