DB SEATED PRESS - 40LB 1X12, DROPSET 50LB/25LB 2X6X6
DB SHRUG - 40LB 1X10, 50LB 1X8, 60LB 1X8
MILITARY PRESS - 60LB 1X8, 80LB 1X8, DROPSET 90LB/50LB 1X5X5
UPRIGHT ROW - 60LB 1X8, 70LB 1X8, 80LB 1X8
DB SIDE LATERAL RAISE - 10LB 1X8, 15LB 2X8
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WORKOUT LOG
CURRENT STATS
AGE: 21
HEIGHT: 5'7
WEIGHT: 150LB
BODYFAT: _%
MACRO GOAL: 170LB 10%
SUNDAY - REST
MONDAY - CHEST/AB
TUESDAY - LEGS
WEDNESDAY - ARMS
THURSDAY - REST
FRIDAY - SHOULDERS/AB
SATURDAY - BACK
AGE: 21
HEIGHT: 5'7
WEIGHT: 150LB
BODYFAT: _%
MACRO GOAL: 170LB 10%
SUNDAY - REST
MONDAY - CHEST/AB
TUESDAY - LEGS
WEDNESDAY - ARMS
THURSDAY - REST
FRIDAY - SHOULDERS/AB
SATURDAY - BACK
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