Approved Log Kcook Progression and Muscle Gain Log

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 366 lb

Barbell Rows - 3x20 - 228 lb

Lat Pull Down - 3x20 - 220 lb

Seated Cable Row - 2x35 - 134 lb

CALVES

Seated Calf Raise - 3x20 - 260 lb

45 Degree Calf Raise - 3x25 - 167 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 252 lb

Incline Bench Press - 2x20 - 231 lb

Dumbbell Bench Press - 2x20 - 125 lb

Dumbbell Flys - 2x35 - 97 lb

BICEPS

Pinwheel Curls - 2x20 - 86 lb

Standing Barbell Curl - 2x20 - 138 lb

Cable Preacher Curl - 1x35 - 156 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 332 lb

Leg Press - 2x15 - 554 lb

Cross Arm Front Squat - 2x15 - 247 lb

Leg Press - 2x40 - 378 lb

Single Leg Press - 2x25 - 370 lb

HAMSTRINGS

Romanian Deadlift - 2x15 - 320 lb

Leg Curl - 2x15 - 234 lb

Leg Curl - 1 x 40 - 171 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x15 - 200 lb

Seated Arnold Press - 3x15 - 104 lb

Barbell Front Raise - 3x15- 134 lb

Dumbbell Lateral Raise - 2x25 - 73 lb

TRICEPS

Close Grip Bench Press - 2x15 - 256 lb

Seated French Press - 2x15 - 121 lb

Seated EZ Bar Skullcrusher - 2x15 - 155 lb


Cable Tricep Extension - 1x25 - 131 lb

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x15 - 371 lb

Barbell Rows - 3x15 - 233 lb

Lat Pull Down - 3x15 - 225 lb

Seated Cable Row - 2x30 - 139 lb

CALVES

Seated Calf Raise - 3x15 - 265 lb

45 Degree Calf Raise - 3x20 - 172 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x15 - 257 lb

Incline Bench Press - 2x15 - 236 lb

Dumbbell Bench Press - 2x15 - 130 lb

Dumbbell Flys - 2x30 - 102 lb

BICEPS

Pinwheel Curls - 2x15 - 91 lb

Standing Barbell Curl - 2x15 - 143 lb

Cable Preacher Curl - 1x30 - 161 lb

 

[Kcook]

QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 337 lb

Leg Press - 2x20 - 554 lb

Cross Arm Front Squat - 2x20 - 247 lb

Leg Press - 2x40 - 378 lb

Single Leg Press - 2x25 - 370 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 320 lb

Leg Curl - 2x20 - 234 lb

Leg Curl - 1 x 40 - 171 lb

 

[Kcook]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 200 lb

Seated Arnold Press - 3x20 - 104 lb

Barbell Front Raise - 3x20 - 134 lb

Dumbbell Lateral Raise - 2x25 - 73 lb

TRICEPS

Close Grip Bench Press - 2x20 - 256 lb

Seated French Press - 2x20 - 121 lb

Seated EZ Bar Skullcrusher - 2x20 - 155 lb


Cable Tricep Extension - 1x25 - 131 lb

 

[Jayne Scott]

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 200 lb

Seated Arnold Press - 3x20 - 104 lb

Barbell Front Raise - 3x20 - 134 lb

Dumbbell Lateral Raise - 2x25 - 73 lb

TRICEPS

Close Grip Bench Press - 2x20 - 256 lb

Seated French Press - 2x20 - 121 lb

Seated EZ Bar Skullcrusher - 2x20 - 155 lb


Cable Tricep Extension - 1x25 - 131 lb

Great one

 

[Kcook]

BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 371 lb

Barbell Rows - 3x20 - 233 lb

Lat Pull Down - 3x20 - 225 lb

Seated Cable Row - 2x30 - 139 lb

CALVES

Seated Calf Raise - 3x20 - 265 lb

45 Degree Calf Raise - 3x20 - 172 lb

ABS

Reverse Crunch - 40

 

[Kcook]

CHEST & BICEPS

CHEST

Bench Press - 4x20 - 257 lb

Incline Bench Press - 2x20 - 236 lb

Dumbbell Bench Press - 2x20 - 130 lb

Dumbbell Flys - 2x30 - 107 lb

BICEPS

Pinwheel Curls - 2x20 - 91 lb

Standing Barbell Curl - 2x20 - 143 lb

Cable Preacher Curl - 1x30 - 166 lb