Workout Spreadsheets

This is my collection of workout spreadsheets that contain the workouts that I am currently doing. You may notice that there is no set rep count for any of the exercises as this usually varies depending on how I feel once I get into the gym. Sometimes I may feel like doing 4 sets of 10. Other times it may just be 2 sets, or 3 sets of 8. I may incorporate dropsets, supersets, etc. I vary it all the time. But these workout sheets will help you put together a plan for your own personal workout. I also DO NOT do every exercise listed for each day. For example on Back&Bis, one week I will do Hammer Curls, Straight Bar Curl, and Cable Isolation… and the next week I may do Hammer Curls and Incline DB curl. It varies all the time. If you need specific help setting up a workout feel free to get a hold of me.

SHOULDERS (last updated: 9/21/2012)

LEGS (last updated: 9/21/2012)

CHESTTRIS (last updated: 9/21/2012)

BACKBIS (last updated: 9/21/2012)

My routine typically follows a 2-on 1-off schedule. So my workout routines revolve like this:

DAY 1: CHEST&TRIS
DAY 2: LEGS
DAY 3: OFF (or cardio)
DAY 4: BACK&BIS
DAY 5: SHOULDERS
DAY 6: OFF (or cardio)
DAY 7: Repeat from Day 1 or take another day off/cardio if necessary

Enjoy! I’ll will make note of when these sheets change because I am constantly incorporating new exercises into my routines!

Stay tuned,

DJ

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