Smokeman

Start 3/4/2013 Monday Lifted Tuesday

4-Mar Day 1 5-Mar
Week 1
Build Chest/Tris 0 Build Legs
PHASE 1 11-Mar Day 8 12-Mar
Week 2
BUILD Build Legs 0 Build Back,Bis
18-Mar Day 15 19-Mar
Week 3
Build Shoulders 0 Rest
25-Mar Day 22 26-Mar
Week 4
Bulk Chest 0 Bulk Legs
1-Apr Day 29 2-Apr
Week 5
Bulk Legs 0 Bulk Back
8-Apr Day 36 9-Apr
Week 6
PHASE 2 Bulk Back 0 Bulk Arms
BULK Week 7
15-Apr Day 43 16-Apr
Bulk Arms 0 Bulk Shoulders
22-Apr Day 50 23-Apr
Week 8
Bulk Shoulders 0 Rest
29-Apr Day 57 30-Apr
Week 9
Rest Bulk Chest
6-May Day 64 7-May
Week 10
Build Chest/Tris 0 Bulk Legs
PHASE 3 13-May Day 71 14-May
Week 11
BEAST Bulk Chest 0 Build Legs
20-May Day 78 21-May
Week 12
Build Chest/Tris 0 Bulk Legs
REST WEEK 27-May Day 85 28-May
Week 13
Rest Rest
Smokeman
Lifted Wednesday Lifted Thursday Lifted
Day 2 6-Mar Day 3 7-Mar Day 4
0 Build Back,Bis 0 Build Shoulders 0
Day 9 13-Mar Day 10 14-Mar Day 11
0 Build Shoulders 0 Rest
Day 16 20-Mar Day 17 21-Mar Day 18
Build Chest/Tris 0 Build Legs 0
Day 23 27-Mar Day 24 28-Mar Day 25
0 Bulk Back 0 Bulk Arms 0
Day 30 3-Apr Day 31 4-Apr Day 32
0 Bulk Arms 0 Bulk Shoulders 0
Day 37 10-Apr Day 38 11-Apr Day 39
0 Bulk Shoulders 0 Rest
Day 44 17-Apr Day 45 18-Apr Day 46
0 Rest Bulk Chest 0
Day 51 24-Apr Day 52 25-Apr Day 53
Bulk Chest 0 Bulk Legs 0
Day 58 1-May Day 59 2-May Day 60
0 Bulk Legs 0 Bulk Back 0
Day 65 8-May Day 66 9-May Day 67
0 Build Back,Bis 0 Beast Cardio/Abs
Day 72 15-May Day 73 16-May Day 74
0 Beast Cardio/Abs Rest
Day 79 22-May Day 80 23-May Day 81
0 Beast Cardio/Abs Rest
Day 86 29-May Day 87 30-May Day 88
Rest Rest
 Friday Lifted Saturday Lifted
8-Mar Day 5 9-Mar Day 6
Beast Cardio/Abs Rest
15-Mar Day 12 16-Mar Day 13
Build Chest/Tris 0 Build Legs 0
22-Mar Day 19 23-Mar Day 20
Build Back,Bis 0 Build Shoulders 0
29-Mar Day 26 30-Mar Day 27
Bulk Shoulders 0 Rest
5-Apr Day 33 6-Apr Day 34
Rest Bulk Chest 0
12-Apr Day 40 13-Apr Day 41
Bulk Chest 0 Bulk Legs 0
19-Apr Day 47 20-Apr Day 48
Bulk Legs 0 Bulk Back 0
26-Apr Day 54 27-Apr Day 55
Bulk Back 0 Bulk Arms 0
3-May Day 61 4-May Day 62
Bulk Arms 0 Bulk Shoulders 0
10-May Day 68 11-May Day 69
Rest Bulk Arms 0
17-May Day 75 18-May Day 76
Bulk Back 0 Bulk Arms 0
24-May Day 82 25-May Day 83
Build Back,Bis 0 Bulk Shoulders 0
31-May Day 89 1-Jun Day 90
Rest Rest
 Sunday Lifted
10-Mar Day 7
Build Chest/Tris 0
17-Mar Day 14
Build Back,Bis 0
24-Mar Day 21
Beast Cardio/Abs
31-Mar Day 28
Bulk Chest 0
7-Apr Day 35
Bulk Legs 0
14-Apr Day 42
Bulk Back 0
21-Apr Day 49
Bulk Arms 0
28-Apr Day 56
Bulk Shoulders 0
5-May Day 63
Rest
12-May Day 70
Build Shoulders 0
19-May Day 77
Beast Cardio/Abs
26-May Day 84
Beast Cardio/Abs
 Day 1 14 28
Date 4-Mar 18-Mar 1-Apr
Male/Female Male Male Male
Weight 188.00
Chest 41.00
Waist 39.50
Hips
Right Thigh
Left Thigh
Right Arm
Left Arm
Right Forearm
Left Forearm
Wrist
Lean Body Mass 133.91
Body Fat % 29%
Weight Lifted 0 0

Day 1 2
Weight 0 0

Build Day
Weight
8
0
9
0
Day 15 16
Weight 0
Day 22 23
Weight 0 0
Day 29 30
Weight 0 0
Day 36 37

BULK Weight 0 0
BULK Day 43 44
Weight 0 0
Day 50 51
Weight 0 0
Day 57 58
Weight 0 0
Day 64 65
Weight 0 0
Day 71 72

BEAST Weight
Day
0
78
0
79
Weight 0 0
Day 85 86
Weight 0 0
Smokeman Version 1.1

42 56 70 84 Final
15-Apr 29-Apr 13-May 27-May 2-Jun
Male Male Male Male Male
180.00
42.00
35.00

143.93
20%
0 0 0 0 0

3 4 5 6 7
0 0 0
10 11 12 13 14
0 0 0 0
17 18 19 20 21
0 0 0 0
24 25 26 27 28
0 0 0 0 0
31 32 33 34 35
0 0 0 0 0
38 39 40 41 42
0 0 0 0 0
45 46 47 48 49
0 0 0 0 0
52 53 54 55 56
0 0 0 0 0
59 60 61 62 63
0 0 0 0 0
66 67 68 69 70
0 0 0
73 74 75 76 77
0 0
80 81 82 83 84
0 0
87 88 89 90 Whats
0 0 0 0 Next!
 Lean Body Mass
145.00

140.00

135.00

130.00

125.00
1 2 3 4 5 6

Weight
190.00
188.00
186.00
184.00
182.00
180.00
178.00
176.00
1 2 3 4 5 6

Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
Total
0
y Mass

5 6 7 8

ght

5 6 7 8
Beast: Cardio/Abs/Rest Smokeman
BLOCK 1: BUILD Day 5 Day 6 Day 11 Day 16
Rest
Beast: Cardio
Beast: Abs
6 Pack!!

BLOCK 2: BULK Day 27 Day 33 Day 39 Day 45

Beasted Rest!

BLOCK 3: BEAST Day 67 Day 68 Day 73 Day 74

Rest
Beast: Cardio
Beast: Abs
Complete

REST WEEK Day 85 Day 86 Day 87 Day 88

BEAST MODE!!
Day 21

Day 51 Day 57 Day 63

Day 77 Day 80 Day 81 Day 84

Day 89 Day 90
 1
0.8
0.6
0.4
0.2
BUILD: CHEST/TRIS Smokeman 0

Exercise Day 1 Hidden Wt Total Day 7

Set Reps Weight Set

Single Set - Round 1 - Dumbbell Chest Press 15 ### 15

Round 2 - Dumbbell Chest Press 12 ### 12

Round 3 - Dumbbell Chest Press 8 ### 8

Round 4 - Dumbbell Chest Press 8 ### 8

Superset - Round 1 - Incline Dumbbell Fly 15 ### 15

Incline Dumbbell Press 15 ### 15

Superset - Round 2 - Incline Dumbbell Fly 12 ### 12

Incline Dumbbell Press 12 ### 12

Superset - Round 3 - Incline Dumbbell Fly 8 ### 8

Incline Dumbbell Press 8 ### 8

Incline Dumbbell Press 8 ### 8

Giant Set - Round 1 - Close Grip Press 15 ### 15

Partial Chest Fly 15 ### 15

Decline Push-Up 15 15

Giant Set - Round 2 - Close Grip Press 12 ### 12

Partial Chest Fly 12 ### 12

Decline Push-Up 12 12
 Giant Set - Round 3 - Close Grip Press 8 ### 8

Partial Chest Fly 8 ### 8

Decline Push-Up 8 8

Single Set - Round 1 - Tricep Extension 15 ### 15

Round 2 - Tricep Extension 12 ### 12

Round 3 - Tricep Extension 8 ### 8

Round 4 - Tricep Extension 8 ### 8

R15 ### R15

Superset - Round 1 - Single Arm Kickback
L15 ### L15

Tricep Push-Up 15 15

R12 ### R12

Superset - Round 2 - Single Arm Kickback
L12 ### L12

Tricep Push-Up 12 12

R8 ### R8
Superset - Round 3 - Single Arm Kickback
L8 ### L8
R8 ### R8
Single Arm Kickback
L8 ### L8

Tricep Push-Up 8 ### 8

Superset - Dips on Bench 00:60 00:60

In and Outs 00:60 00:60

###
 Wt Lifted
1
0.8 Lbs
0.6
0.4
0.2
0

Day 7 Hidden Wt Total Day 12 Hidden Wt Total Day 17

Reps Weight Set Reps Weight Set Reps

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 15 ### 15

### 15 ### 15

### 12 ### 12

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 8 ### 8

### 15 ### 15

### 15 ### 15

15 15

### 12 ### 12

### 12 ### 12

12 12
### 8 ### 8

### 8 ### 8

8 8

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### R15 ### R15

### L15 ### L15

### 15 ### 15

### R12 ### R12

### L12 ### L12

### 12 ### 12

### R8 ### R8
### L8 ### L8
### R8 ### R8
### L8 ### L8

### 8 ### 8

00:60 00:60

00:60 00:60
### ###
Day 17 Hidden Wt Total Day 64 Hidden Wt Total Day 78
Weight Set Reps Weight Set Reps Weight

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 15 ### 15 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 15 ### 15 ###

### 15 ### 15 ###

15 15 ###

### 12 ### 12 ###

### 12 ### 12 ###

12 12 ###
### 8 ### 8 ###

### 8 ### 8 ###

8 8 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### R15 ### R15

###
### L15 ### L15

### 15 ### 15 ###

### R12 ### R12 ###

### L12 ### L12 ###

### 12 ### 12 ###

### R8 ### R8
###
### L8 ### L8
### R8 ### R8
###
### L8 ### L8

### 8 ### 8 ###

00:60 00:60 ###

00:60 00:60 ###

### ### ###
Notes
 1
0.8
0.6
0.4
0.2
BULK: CHEST Smokeman 0

Exercise Day 22 ### Day 28

Set Reps Weight Set

Super Set - Round 1 - Incline Fly 15 ### 15

Incline Press 15 ### 15

Super Set - Round 2 - Incline Fly 12 ### 12

Incline Press 12 ### 12

Super Set - Round 3 - Incline Fly 8 ### 8

Incline Press 8 ### 8

Incline Press (Drop Set) 8 ### 8

Force Set - Round 1 - Chest Press w/ Rotation 5 ### 5

Round 2 - Chest Press w/ Rotation 5 ### 5

Round 3 - Chest Press w/ Rotation 5 ### 5

Round 4 - Chest Press w/ Rotation 5 ### 5

Round 5 - Chest Press w/ Rotation 5 ### 5

Progressive Set - Round 1 - Incline Press 15 ### 15

Round 2 - Incline Press 12 ### 12

Round 3 - Incline Press 8 ### 8

Round 4 - Incline Press 8 ### 8

Round 5 - Incline Press 12 ### 12

 Round 5 - Incline Press 12 ### 12

Round 6 - Incline Press 15 ### 15

Combo Set - Round 1 - Close-Grip Press to Fly 15 ### 15

Round 2 - Close-Grip Press to Fly 12 ### 12

Round 3 - Close-Grip Press to Fly 8 ### 8

Multi Set - Round 1 - Decline Push-Up 15 ### 15

Cobra to Airplane 10 ### 10

Multi Set - Round 2 - Decline Push-Up 12 ### 12

Russian Twist 00:30 ### 00:30

Multi Set - Round 3 - Decline Push-Up 8 ### 8

 Wt Lifted
1
0.8 Lbs
0.6
0.4
0.2
0

Day 28 ### Day 34 ### Day 40

Reps Weight Set Reps Weight Set Reps

### 15 ### 15

### 15 ### 15

### 12 ### 12

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 8 ### 8

### 5 ### 5

### 5 ### 5

### 5 ### 5

### 5 ### 5

### 5 ### 5

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 12 ### 12
### 12 ### 12

### 15 ### 15

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 15 ### 15

### 10 ### 10

### 12 ### 12

### 00:30 ### 00:30

### 8 ### 8
 Lbs

Day 40 ### Day 46 ### Day 52 ###

Weight Set Reps Weight Set Reps Weight

### 15 ### 15 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 12 ### 12 ###

### 12 ### 12 ###

### 15 ### 15 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 15 ### 15 ###

### 10 ### 10 ###

### 12 ### 12 ###

### 00:30 ### 00:30 ###

### 8 ### 8 ###

 Day 58 ### Day 71 ###
Set Reps Weight Set Reps Weight

15 ### 15 ###

15 ### 15 ###

12 ### 12 ###

12 ### 12 ###

8 ### 8 ###

8 ### 8 ###

8 ### 8 ###

5 ### 5 ###

5 ### 5 ###

5 ### 5 ###

5 ### 5 ###

5 ### 5 ###

15 ### 15 ###

12 ### 12 ###

8 ### 8 ###

8 ### 8 ###

12 ### 12 ###
 12 ### 12 ###

15 ### 15 ###

15 ### 15 ###

12 ### 12 ###

8 ### 8 ###

15 ### 15 ###

10 ### 10 ###

12 ### 12 ###

00:30 ### 00:30 ###

8 ### 8 ###
Notes
 1
1
1
0
0
BUILD: LEGS Smokeman 0

Exercise Day 2 Hidden Day 8

Set Reps Weight Set

Single Set - Round 1 - Sumo Squat 15 ### 15

Round 2 - Sumo Squat 12 ### 12

Round 3 - Sumo Squat 8 ### 8

Round 4 - Sumo Squat (Drop Set) 8 ### 8

Superset - Round 1 - Alternating Lunge 15 ### 15

R15 ### R15

Step-Up to Reverse Lunge
L15 ### L15

Superset - Round 2 - Alternating Lunge 12 ### 12

R12 ### R12

Step-Up to Reverse Lunge
L12 ### L12

Superset - Round 3 - Alternating Lunge 8 ### 8

R8 ### R8
Step-Up to Reverse Lunge
L8 ### L8

Giant Set - Round 1 - Parallel Squat 15 ### 15

R15 ### R15

Bulgarian Squat
L15 ### L15
R15 ### R15
Straight Leg Deadlift
L15 ### L15

Giant Set - Round 2 - Parallel Squat 12 ### 12

R12 ### R12

Bulgarian Squat
L12 ### L12
R12 ### R12
Straight Leg Deadlift
L12 ### L12

Giant Set - Round 3 - Parallel Squat 8 ### 8

 Giant Set - Round 3 - Parallel Squat 8 ### 8

R8 ### R8
Bulgarian Squat
L8 ### L8
R8 ### R8
Straight Leg Deadlift
L8 ### L8
0:30 ### 0:30
Giant Set - Round 1 - Single Leg Calf Raise
0:30 ### 0:30

Seated Calf Raise 00:30 ### 00:30

In and Outs 00:30 00:30

0:30 ### 0:30

Giant Set - Round 2 - Single Leg Calf Raise
0:30 ### 0:30

Seated Calf Raise 00:30 ### 00:30

In and Outs 00:30 00:30

###
 Wt Lifted
1
1 Lbs
1
0
0
0

Day 8 Hidden Day 13 Hidden Day 18 Hidden

Reps Weight Set Reps Weight Set Reps Weight

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 15 ### 15 ###

### R15 ### R15 ###

### L15 ### L15 ###

### 12 ### 12 ###

### R12 ### R12 ###

### L12 ### L12 ###

### 8 ### 8 ###

### R8 ### R8 ###

### L8 ### L8 ###

### 15 ### 15 ###

### R15 ### R15 ###

### L15 ### L15 ###
### R15 ### R15 ###
### L15 ### L15 ###

### 12 ### 12 ###

### R12 ### R12 ###

### L12 ### L12 ###
### R12 ### R12 ###
### L12 ### L12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### R8 ### R8 ###

### L8 ### L8 ###
### R8 ### R8 ###
### L8 ### L8 ###
### 0:30 ### 0:30 ###
### 0:30 ### 0:30 ###

### 00:30 ### 00:30 ###

00:30 00:30

### 0:30 ### 0:30 ###

### 0:30 ### 0:30 ###

### 00:30 ### 00:30 ###

00:30 00:30
### ### ###
 Day 72 Hidden Notes
Set Reps Weight

15 ###

12 ###

8 ###

8 ###

15 ###

R15 ###
L15 ###

12 ###

R12 ###
L12 ###

8 ###

R8 ###
L8 ###

15 ###

R15 ###
L15 ###
R15 ###
L15 ###

12 ###

R12 ###
L12 ###
R12 ###
L12 ###

8 ###
 8 ###

R8 ###
L8 ###
R8 ###
L8 ###
0:30 ###
0:30 ###

00:30 ###

00:30

0:30 ###
0:30 ###

00:30 ###

00:30
###
Notes
BULK: LEGS Smokeman
Exercise Day 23 ### Day 29
Set Reps Weight Set
R12 ### R12
Single Set - Round 1 - Front to Back Lunge
L12 ### L12
R10 ### R10
Round 2 - Front to Back Lunge
L10 ### L10
R8 ### R8
Round 3 - Front to Back Lunge
L8 ### L8

Progressive Set - Round 1 - Squat 15 ### 15

Round 2 - Squat 12 ### 12

Round 3 - Squat 8 ### 8

Round 4 - Squat 8 ### 8

Round 5 - Squat 12 ### 12

Round 6 - Squat 15 ### 15

Force Set - Round 1 - Full to 1/2 Sumo Squat 5 ### 5

Round 2 - Full to 1/2 Sumo Squat 5 ### 5

Round 3 - Full to 1/2 Sumo Squat 5 ### 5

Round 4 - Full to 1/2 Sumo Squat 5 ### 5

Round 5 - Full to 1/2 Sumo Squat 5 ### 5

R15 ### R15

Progressive Set - Round 1 - Split Squat w/ EZ Bar
L15 ### L15
R12 ### R12
Round 2 - Split Squat w/ EZ Bar
L12 ### L12
R8 ### R8
Round 3 - Split Squat w/ EZ Bar
 Round 3 - Split Squat w/ EZ Bar
L8 ### L8
R8 ### R8
Round 4 - Split Squat w/ EZ Bar
L8 ### L8
R12 ### R12
Round 5 - Split Squat w/ EZ Bar
L12 ### L12
R15 ### R15
Round 6 - Split Squat w/ EZ Bar
L15 ### L15

Superset - Round 1 - Stiff Leg Deadlift 15 ### 15

Alt. Side Squat 10 ### 10

Superset - Round 2 - Stiff Leg Deadlift 12 ### 12

Alt. Side Squat 10 ### 10

Superset - Round 3 - Stiff Leg Deadlift 8 ### 8

Stiff Leg Deadlift (Drop Set) 8 ### 8

Alt. Side Squat 10 ### 10

Superset - Round 1 - Calf Raise 50 ### 50

Beast Abs 00:30 00:30

Superset - Round 2 - Calf Raise 50 ### 50

Beast Abs 00:30 00:30

 Wt Lifted
1
0.8 Lbs
0.6
0.4
0.2
0
Day 29 ### Day 35 ### Day 41
Reps Weight Set Reps Weight Set Reps
### R12 ### R12
### L12 ### L12
### R10 ### R10
### L10 ### L10
### R8 ### R8
### L8 ### L8

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 12 ### 12

### 15 ### 15

### 5 ### 5

### 5 ### 5

### 5 ### 5

### 5 ### 5

### 5 ### 5

### R15 ### R15

### L15 ### L15
### R12 ### R12
### L12 ### L12
### R8 ### R8
### L8 ### L8
### R8 ### R8
### L8 ### L8
### R12 ### R12
### L12 ### L12
### R15 ### R15
### L15 ### L15

### 15 ### 15

### 10 ### 10

### 12 ### 12

### 10 ### 10

### 8 ### 8

### 8 ### 8

### 10 ### 10

### 50 ### 50

00:30 00:30

### 50 ### 50

00:30 00:30
 Lbs

Day 41 ### Day 47 ### Day 53 ###

Weight Set Reps Weight Set Reps Weight
### R12 ### R12 ###
### L12 ### L12 ###
### R10 ### R10 ###
### L10 ### L10 ###
### R8 ### R8 ###
### L8 ### L8 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 12 ### 12 ###

### 15 ### 15 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### R15 ### R15 ###

### L15 ### L15 ###
### R12 ### R12 ###
### L12 ### L12 ###
### R8 ### R8 ###
### L8 ### L8 ###
### R8 ### R8 ###
### L8 ### L8 ###
### R12 ### R12 ###
### L12 ### L12 ###
### R15 ### R15 ###
### L15 ### L15 ###

### 15 ### 15 ###

### 10 ### 10 ###

### 12 ### 12 ###

### 10 ### 10 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 10 ### 10 ###

### 50 ### 50 ###

00:30 00:30

### 50 ### 50 ###

00:30 00:30
 Day 59 ### Day 65 ### Day 79
Set Reps Weight Set Reps Weight Set
R12 ### R12 ### R12
L12 ### L12 ### L12
R10 ### R10 ### R10
L10 ### L10 ### L10
R8 ### R8 ### R8
L8 ### L8 ### L8

15 ### 15 ### 15

12 ### 12 ### 12

8 ### 8 ### 8

8 ### 8 ### 8

12 ### 12 ### 12

15 ### 15 ### 15

5 ### 5 ### 5

5 ### 5 ### 5

5 ### 5 ### 5

5 ### 5 ### 5

5 ### 5 ### 5

R15 ### R15 ### R15

L15 ### L15 ### L15
R12 ### R12 ### R12
L12 ### L12 ### L12
R8 ### R8 ### R8
 L8 ### L8 ### L8
R8 ### R8 ### R8
L8 ### L8 ### L8
R12 ### R12 ### R12
L12 ### L12 ### L12
R15 ### R15 ### R15
L15 ### L15 ### L15

15 ### 15 ### 15

10 ### 10 ### 10

12 ### 12 ### 12

10 ### 10 ### 10

8 ### 8 ### 8

8 ### 8 ### 8

10 ### 10 ### 10

50 ### 50 ### 50

00:30 00:30 00:30

50 ### 50 ### 50

00:30 00:30 00:30

Day 79 ### Notes
Reps Weight
###
###
###
###
###
###

###

###

###

###

###

###

###

###

###

###

###

###
###
###
###
###
###
###
###
###
###
###
###

###

###

###

###

###

###

###

###

###
Notes
 1
1
1
0
0
BUILD: BACK/BIS Smokeman 0

Exercise Day 3 Hidden Day 9

Set Reps Weight Set

Single Set - Round 1 - Deadlift 15 ### 15

Round 2 - Deadlift 12 ### 12

Round 3 - Deadlift 8 ### 8

Round 4 - Deadlift 8 ### 8

Superset - Round 1 - Dumbbell Pull-Over 15 ### 15

Pull-Up 10 10

Superset - Round 2 - Dumbbell Pull-Over 12 ### 12

Pull-Up 10 10

Superset - Round 3 - Dumbbell Pull-Over 8 ### 8

Dumbbell Pull-Over 8 ### 8

Pull-Up 10 10

Giant Set - Round 1 - EZ Bar Row 15 ### 15

R15 ### R15

One-Arm Row
L15 ### L15

Reverse Fly 15 ### 15

Giant Set - Round 2 - EZ Bar Row 12 ### 12

R12 ### R12

One-Arm Row
L12 ### L12

Reverse Fly 12 ### 12

 Reverse Fly 12 ### 12

Giant Set - Round 3 - EZ Bar Row 8 ### 8

R8 ### R8
One-Arm Row
L8 ### L8

Reverse Fly 8 ### 8

Single Set - Round 1 - Close-Grip Chin-Up 00:30 00:30

Round 2 - Close-Grip Chin-Up 00:30 00:30

Round 3 - Close-Grip Chin-Up 00:30 00:30

Single Set - Round 1 - Seated Bicep Curl 15 ### 15

Round 2 - Seated Bicep Curl 12 ### 12

Round 3 - Seated Bicep Curl 8 ### 8

Round 4 - Seated Bicep Curl 8 ### 8

Single Set - Round 1 - 1, 1, 2 Hammer Curl 15 ### 15

Round 2 - 1, 1, 2 Hammer Curl 12 ### 12

Round 3 - 1, 1, 2 Hammer Curl 8 ### 8

Single Set - Round 1 - Neutral EZ Barl Curl 15 ### 15

Round 2 - Neutral EZ Barl Curl 12 ### 12

Round 3 - Neutral EZ Barl Curl 8 ### 8

Round 4 - Neutral EZ Barl Curl 8 ### 8

Single Set - Round 1 - Airplane Cobra 00:30 00:30

Round 2 - Airplane Cobra 00:30 00:30

###
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1 Lbs
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0

Day 9 Hidden Day 14 Hidden Day 19

Reps Weight Set Reps Weight Set Reps

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 15 ### 15

10 10

### 12 ### 12

10 10

### 8 ### 8

### 8 ### 8

10 10

### 15 ### 15

### R15 ### R15

### L15 ### L15

### 15 ### 15

### 12 ### 12

### R12 ### R12

### L12 ### L12

### 12 ### 12
### 12 ### 12

### 8 ### 8

### R8 ### R8
### L8 ### L8

### 8 ### 8

00:30 00:30

00:30 00:30

00:30 00:30

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

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00:30 00:30

00:30 00:30

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Day 19 Hidden Day 66 Hidden Day 82 Hidden

Weight Set Reps Weight Set Reps Weight

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### 15 ### 15 ###

10 10

### 12 ### 12 ###

10 10

### 8 ### 8 ###

### 8 ### 8 ###

10 10

### 15 ### 15 ###

### R15 ### R15 ###

### L15 ### L15 ###

### 15 ### 15 ###

### 12 ### 12 ###

### R12 ### R12 ###

### L12 ### L12 ###

### 12 ### 12 ###

### 12 ### 12 ###

### 8 ### 8 ###

### R8 ### R8 ###

### L8 ### L8 ###

### 8 ### 8 ###

00:30 00:30

00:30 00:30

00:30 00:30

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

00:30 00:30

00:30 00:30

### ### ###

Notes
 1
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BULK: BACK Smokeman 0

Exercise Day 24 ### Day 30

Set Reps Weight Set

Super Set - Round 1 - Pull-Over 15 ### 15

Pull-Up 10 ### 10

Super Set - Round 2 - Pull-Over 12 ### 12

Pull-Up 10 ### 10

Super Set - Round 3 - Pull-Over 8 ### 8

Pull-Over 8 ### 8

Pull-Up 10 ### 10

Progressive Set - Round 1 - Reverse Grip Row 15 ### 15

Round 2 - Reverse Grip Row 12 ### 12

Round 3 - Reverse Grip Row 8 ### 8

Round 4 - Reverse Grip Row 8 ### 8

Round 5 - Reverse Grip Row 12 ### 12

Round 6 - Reverse Grip Row 15 ### 15

R5 ### R5
Force Set - Round 1 - One-Arm Row
L5 ### L5
R5 ### R5
Round 2 - One-Arm Row
L5 ### L5
R5 ### R5
Round 3 - One-Arm Row
L5 ### L5
R5 ### R5
Round 4 - One-Arm Row
 Round 4 - One-Arm Row
L5 ### L5
R5 ### R5
Round 5 - One-Arm Row
L5 ### L5

Single Set - Round 1 - Deadlift 15 ### 15

Round 2 - Deadlift 12 ### 12

Round 3 - Deadlift 8 ### 8

Deadlift 8 ### 8

Super Set - Round 1 - Reverse Fly 15 ### 15

Plank Rotation 00:30 ### 00:30

Super Set - Round 2 - Reverse Fly 12 ### 12

Plank Rotation 00:30 ### 00:30

 Wt Lifted
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0.6
0.4
0.2
0

Day 30 ### Day 36 ### Day 42

Reps Weight Set Reps Weight Set Reps

### 15 ### 15

### 10 ### 10

### 12 ### 12

### 10 ### 10

### 8 ### 8

### 8 ### 8

### 10 ### 10

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 12 ### 12

### 15 ### 15

### R5 ### R5
### L5 ### L5
### R5 ### R5
### L5 ### L5
### R5 ### R5
### L5 ### L5
### R5 ### R5
### L5 ### L5
### R5 ### R5
### L5 ### L5

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 15 ### 15

### 00:30 ### 00:30

### 12 ### 12

### 00:30 ### 00:30

 Lbs

Day 42 ### Day 48 ### Day 54 ###

Weight Set Reps Weight Set Reps Weight

### 15 ### 15 ###

### 10 ### 10 ###

### 12 ### 12 ###

### 10 ### 10 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 10 ### 10 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 12 ### 12 ###

### 15 ### 15 ###

### R5 ### R5 ###

### L5 ### L5 ###
### R5 ### R5 ###
### L5 ### L5 ###
### R5 ### R5 ###
### L5 ### L5 ###
### R5 ### R5 ###
### L5 ### L5 ###
### R5 ### R5 ###
### L5 ### L5 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 15 ### 15 ###

### 00:30 ### 00:30 ###

### 12 ### 12 ###

### 00:30 ### 00:30 ###

 Day 60 ### Day 75 ###
Set Reps Weight Set Reps Weight

15 ### 15 ###

10 ### 10 ###

12 ### 12 ###

10 ### 10 ###

8 ### 8 ###

8 ### 8 ###

10 ### 10 ###

15 ### 15 ###

12 ### 12 ###

8 ### 8 ###

8 ### 8 ###

12 ### 12 ###

15 ### 15 ###

R5 ### R5 ###
L5 ### L5 ###
R5 ### R5 ###
L5 ### L5 ###
R5 ### R5 ###
L5 ### L5 ###
R5 ### R5 ###
 L5 ### L5 ###
R5 ### R5 ###
L5 ### L5 ###

15 ### 15 ###

12 ### 12 ###

8 ### 8 ###

8 ### 8 ###

15 ### 15 ###

00:30 ### 00:30 ###

12 ### 12 ###

00:30 ### 00:30 ###

Notes
 1
0.8
0.6
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BULK: ARMS Smokeman 0.2
0
Exercise Day 25 ### Day 31
Set Reps Weight Set

Progressive Set - Round 1 - Standing Curl 15 ### 15

Round 2 - Standing Curl 12 ### 12

Round 3 - Standing Curl 8 ### 8

Round 4 - Standing Curl 8 ### 8

Round 5 - Standing Curl 12 ### 12

Round 6 - Standing Curl 15 ### 15

Single Set - Round 1 - Tricep Extension 15 ### 15

Round 2 - Tricep Extension 12 ### 12

Round 3 - Tricep Extension 8 ### 8

Round 4 - Tricep Extension (Drop Set) 8 ### 8

Force Set - Round 1 - Wide EZ Bar Curl 5 ### 5

Round 2 - Wide EZ Bar Curl 5 ### 5

Round 3 - Wide EZ Bar Curl 5 ### 5

Round 4 - Wide EZ Bar Curl 5 ### 5

Round 5 - Wide EZ Bar Curl 5 ### 5

Single Set - Round 1 - Skull Crusher 15 ### 15

Round 2 - Skull Crusher 12 ### 12

 Round 2 - Skull Crusher 12 ### 12

Round 3 - Skull Crusher 8 ### 8

Round 4 - Skull Crusher (Drop Set) 8 ### 8

R15 ### R15

Progressive Set - Round 1 - Hammer Curl
L15 ### L15
R12 ### R12
Round 2 - Hammer Curl
L12 ### L12
R8 ### R8
Round 3 - Hammer Curl
L8 ### L8
R8 ### R8
Round 4 - Hammer Curl
L8 ### L8
R12 ### R12
Round 5 - Hammer Curl
L12 ### L12
R15 ### R15
Round 6 - Hammer Curl
L15 ### L15
R15 ### R15
Progressive Set - Round 1 - Tricep Kickback
L15 ### L15
R12 ### R12
Round 2 - Tricep Kickback
L12 ### L12
R8 ### R8
Round 3 - Tricep Kickback
L8 ### L8
R8 ### R8
Round 4 - Tricep Kickback
L8 ### L8
R12 ### R12
Round 5 - Tricep Kickback
L12 ### L12
R15 ### R15
Round 6 - Tricep Kickback
L15 ### L15

Single Set - Weighted Crunch 30 ### 30

BEAST ABS DVD DVD

 Wt Lifted
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0.4
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Day 31 ### Day 37 ### Day 43
Reps Weight Set Reps Weight Set Reps

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 12 ### 12

### 15 ### 15

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 5 ### 5

### 5 ### 5

### 5 ### 5

### 5 ### 5

### 5 ### 5

### 15 ### 15

### 12 ### 12
### 12 ### 12

### 8 ### 8

### 8 ### 8

### R15 ### R15

### L15 ### L15
### R12 ### R12
### L12 ### L12
### R8 ### R8
### L8 ### L8
### R8 ### R8
### L8 ### L8
### R12 ### R12
### L12 ### L12
### R15 ### R15
### L15 ### L15
### R15 ### R15
### L15 ### L15
### R12 ### R12
### L12 ### L12
### R8 ### R8
### L8 ### L8
### R8 ### R8
### L8 ### L8
### R12 ### R12
### L12 ### L12
### R15 ### R15
### L15 ### L15

### 30 ### 30

DVD DVD
 Lbs

Day 43 ### Day 49 ### Day 55 ###

Weight Set Reps Weight Set Reps Weight

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 12 ### 12 ###

### 15 ### 15 ###

### 15 ### 15 ###

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### 8 ### 8 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 5 ### 5 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### R15 ### R15 ###

### L15 ### L15 ###
### R12 ### R12 ###
### L12 ### L12 ###
### R8 ### R8 ###
### L8 ### L8 ###
### R8 ### R8 ###
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### R12 ### R12 ###
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### R15 ### R15 ###
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### R12 ### R12 ###
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### R8 ### R8 ###
### L8 ### L8 ###
### R12 ### R12 ###
### L12 ### L12 ###
### R15 ### R15 ###
### L15 ### L15 ###

### 30 ### 30 ###

DVD DVD
 Day 61 ### Day 69 ### Day 76
Set Reps Weight Set Reps Weight Set

15 ### 15 ### 15

12 ### 12 ### 12

8 ### 8 ### 8

8 ### 8 ### 8

12 ### 12 ### 12

15 ### 15 ### 15

15 ### 15 ### 15

12 ### 12 ### 12

8 ### 8 ### 8

8 ### 8 ### 8

5 ### 5 ### 5

5 ### 5 ### 5

5 ### 5 ### 5

5 ### 5 ### 5

5 ### 5 ### 5

15 ### 15 ### 15

12 ### 12 ### 12
12 ### 12 ### 12

8 ### 8 ### 8

8 ### 8 ### 8

R15 ### R15 ### R15

L15 ### L15 ### L15
R12 ### R12 ### R12
L12 ### L12 ### L12
R8 ### R8 ### R8
L8 ### L8 ### L8
R8 ### R8 ### R8
L8 ### L8 ### L8
R12 ### R12 ### R12
L12 ### L12 ### L12
R15 ### R15 ### R15
L15 ### L15 ### L15
R15 ### R15 ### R15
L15 ### L15 ### L15
R12 ### R12 ### R12
L12 ### L12 ### L12
R8 ### R8 ### R8
L8 ### L8 ### L8
R8 ### R8 ### R8
L8 ### L8 ### L8
R12 ### R12 ### R12
L12 ### L12 ### L12
R15 ### R15 ### R15
L15 ### L15 ### L15

30 ### 30 ### 30

DVD Not Today DVD

Day 76 ### Notes
Reps Weight

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Notes
 1
0.8
0.6
0.4
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BUILD: SHOULDERS Smokeman 0

Exercise Day 4 hidden Day 10

Set Reps Weight Set

Single Set - Round 1 - Shoulder Press 15 ### 15

Round 2 - Shoulder Press 12 ### 12

Round 3 - Shoulder Press 8 ### 8

Round 4 - Shoulder Press 8 ### 8

Superset - Round 1 - Lateral Raise 15 ### 15

Upright Row 15 ### 15

Superset - Round 2 - Lateral Raise 12 ### 12

Upright Row 12 ### 12

Superset - Round 3 - Lateral Raise 8 ### 8

Upright Row 8 ### 8

Upright Row 8 ### 8

Giant Set - Round 1 - EZ Bar Underhand Press 15 ### 15

1, 1, 2 Front Raise 15 ### 15

Rear Delt raise 15 ### 15

Giant Set - Round 2 - EZ Bar Underhand Press 12 ### 12

1, 1, 2 Front Raise 12 ### 12

Rear Delt raise 12 ### 12

 Rear Delt raise 12 ### 12

Giant Set - Round 3 - EZ Bar Underhand Press 8 ### 8

1, 1, 2 Front Raise 8 ### 8

Rear Delt raise 8 ### 8

Superset - Round 1 - Standing Dumbbell Shrug 15 ### 15

Dumbbell Scap Trap 15 ### 15

Superset - Round 2 - Standing Dumbbell Shrug 12 ### 12

Dumbbell Scap Trap 12 ### 12

Superset - Round 3 - Standing Dumbbell Shrug 8 ### 8

Standing Dumbbell Shrug 8 ### 8

Dumbbell Scap Trap 8 ### 8

Superset - Round 1 - Sagi Six-Way 12 ### 12

Tuck & Roll 15 15

Superset - Round 1 - Sagi Six-Way 8 ### 8

Tuck & Roll 15 15

BEAST ABS Not Today DVD

 Wt Lifted
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Day 10 Day 15 Day 20

Reps Weight Set Reps Weight Set Reps

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 15 ### 15

### 15 ### 15

### 12 ### 12

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 8 ### 8

### 15 ### 15

### 15 ### 15

### 15 ### 15

### 12 ### 12

### 12 ### 12

### 12 ### 12
### 12 ### 12

### 8 ### 8

### 8 ### 8

### 8 ### 8

### 15 ### 15

### 15 ### 15

### 12 ### 12

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 8 ### 8

### 12 ### 12

15 15

### 8 ### 8

15 15

DVD DVD
Day 20 Day 70
Weight Set Reps Weight

### 15 ###

### 12 ###

### 8 ###

### 8 ###

### 15 ###

### 15 ###

### 12 ###

### 12 ###

### 8 ###

### 8 ###

### 8 ###

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### 8 ###

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### 12 ###

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### 8 ###

### 8 ###

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15

### 8 ###

15

Not Today
###
Notes
 1
0.8
0.6
0.4
0.2
BULK: SHOULDERS Smokeman 0

Exercise Day 26 ### Day 32

Set Reps Weight Set

Superset - Round 1 - Lateral Raise 15 ### 15

Arnold Press 15 ### 15

Superset - Round 2 - Lateral Raise 12 ### 12

Arnold Press 12 ### 12

Superset - Round 3 - Lateral Raise 8 ### 8

Arnold Press 8 ### 8

Arnold Press (Drop Set) 8 ### 8

Progressive Set - Round 1 - Upright Row 15 ### 15

Round 2 - Upright Row 12 ### 12

Round 3 - Upright Row 8 ### 8

Round 4 - Upright Row 8 ### 8

Round 5 - Upright Row 12 ### 12

Round 6 - Upright Row 15 ### 15

Superset - Round 1 - Alt. Front Raise 15 ### 15

Plate Twist-Twist 10 ### 10

Superset - Round 2 - Alt. Front Raise 12 ### 12

Plate Twist-Twist 10 ### 10

 Plate Twist-Twist 10 ### 10

Superset - Round 3 - Alt. Front Raise 8 ### 8

Plate Twist-Twist 10 ### 10

Progressive Set - Round 1 - Reverse Fly 15 ### 15

Round 2 - Reverse Fly 12 ### 12

Round 3 - Reverse Fly 8 ### 8

Round 4 - Reverse Fly 8 ### 8

Round 5 - Reverse Fly 12 ### 12

Round 6 - Reverse Fly 15 ### 15

Superset - Round 1 - Superman Stretch 10 ### 10

Plank Twist-Twist 00:30 ### 00:30

Superset - Round 2 - Superman Stretch 10 ### 10

Plank Twist-Twist 00:30 ### 00:30

 Wt Lifted
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0.8 Lbs
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0.4
0.2
0

Day 32 ### Day 38 ### Day 44

Reps Weight Set Reps Weight Set Reps

### 15 ### 15

### 15 ### 15

### 12 ### 12

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 8 ### 8

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 12 ### 12

### 15 ### 15

### 15 ### 15

### 10 ### 10

### 12 ### 12

### 10 ### 10
### 10 ### 10

### 8 ### 8

### 10 ### 10

### 15 ### 15

### 12 ### 12

### 8 ### 8

### 8 ### 8

### 12 ### 12

### 15 ### 15

### 10 ### 10

### 00:30 ### 00:30

### 10 ### 10

### 00:30 ### 00:30

 Lbs

Day 44 ### Day 50 ### Day 56 ###

Weight Set Reps Weight Set Reps Weight

### 15 ### 15 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 12 ### 12 ###

### 15 ### 15 ###

### 15 ### 15 ###

### 10 ### 10 ###

### 12 ### 12 ###

### 10 ### 10 ###

### 10 ### 10 ###

### 8 ### 8 ###

### 10 ### 10 ###

### 15 ### 15 ###

### 12 ### 12 ###

### 8 ### 8 ###

### 8 ### 8 ###

### 12 ### 12 ###

### 15 ### 15 ###

### 10 ### 10 ###

### 00:30 ### 00:30 ###

### 10 ### 10 ###

### 00:30 ### 00:30 ###

 Day 62 ### Day 83 ###
Set Reps Weight Set Reps Weight

15 ### 15 ###

15 ### 15 ###

12 ### 12 ###

12 ### 12 ###

8 ### 8 ###

8 ### 8 ###

8 ### 8 ###

15 ### 15 ###

12 ### 12 ###

8 ### 8 ###

8 ### 8 ###

12 ### 12 ###

15 ### 15 ###

15 ### 15 ###

10 ### 10 ###

12 ### 12 ###

10 ### 10 ###
 10 ### 10 ###

8 ### 8 ###

10 ### 10 ###

15 ### 15 ###

12 ### 12 ###

8 ### 8 ###

8 ### 8 ###

12 ### 12 ###

15 ### 15 ###

10 ### 10 ###

00:30 ### 00:30 ###

10 ### 10 ###

00:30 ### 00:30 ###

Notes