Weekly Exercise Table

By Travis Birt | October 8, 2008 - 5:23 pm |May 31, 2019 Exercise

Machine	Low Row				Back Extension				Abdominal				Pectoral Fly				Tricep Press
	Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri
	120				130	150			110	120			70	70			130	130
Weight
	3				6	6			6	10			6	10			3	3
Sets
	12				12	10			12	10			10	10			10	10
Reps

Machine	Rear Deltoid				Chest Press				Shoulder Press				Bicep Curl
	Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri
	70	70			75	80			50	50			60	65
Weight
	3	7			3	5			3	4			3	4
Sets
	10	10			10	10			10	8			10	10
Reps

Machine	Glutes				Seated Leg Press				Leg Extension				Seated Leg Curl
	Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri
	95	95			250	250			95	110			80	110
Weight
	6	6			3	3			3	6			3	6
Sets
	10	10			10	10			10	10			10	10
Reps

Machine	Lat Pull Down				Assisted Chin Up				Triceps Pushdown				Assisted Dip
	Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri		Mon	Wed	Fri
	70				115				40				115
Weight
	3				3				6				3
Sets
	10				10				10				10
Reps

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