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Approved Log Kcook Progression and Muscle Gain Log

SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 180 lb

Seated Arnold Press - 3x20 - 84 lb

Barbell Front Raise - 3x20 - 114 lb

Dumbbell Lateral Raise - 2x40 - 48 lb

TRICEPS

Close Grip Bench Press - 2x20 - 236 lb

Seated French Press - 2x25 - 96 lb

Seated EZ Bar Skullcrusher - 2x25 - 131 lb


Cable Tricep Extension - 1x40 - 106 lb
 
BACK, CALVES & ABS

BACK

Deadlift - 4x15 - 356 lb

Barbell Rows - 3x20 - 213 lb

Lat Pull Down - 3x20 - 205 lb

Seated Cable Row - 2x40 - 114 lb

CALVES

Seated Calf Raise - 3x20 - 246 lb

45 Degree Calf Raise - 3x30 - 147 lb

ABS

Reverse Crunch - 40
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CHEST & BICEPS

CHEST

Bench Press - 4x20 - 237 lb

Incline Bench Press - 2x20 - 216 lb

Dumbbell Bench Press - 2x20 - 110 lb

Dumbbell Flys - 2x40 - 77 lb

BICEPS

Pinwheel Curls - 2x20 - 71 lb

Standing Barbell Curl - 2x20 - 123 lb

Cable Preacher Curl - 1x40 - 136 lb
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QUADS & HAMSTRINGS

QUADS

Squat - 4x20 - 312 lb

Leg Press - 2x25 - 529 lb

Cross Arm Front Squat - 2x25 - 222 lb

Leg Press - 2x40 - 358 lb

Single Leg Press - 2x35 - 345 lb

HAMSTRINGS

Romanian Deadlift - 2x25 - 296 lb

Leg Curl - 2x25 - 209 lb

Leg Curl - 1 x 40 - 151 lb

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SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x20 - 185 lb

Seated Arnold Press - 3x20 - 89 lb

Barbell Front Raise - 3x20 - 119 lb

Dumbbell Lateral Raise - 2x40 - 53 lb

TRICEPS

Close Grip Bench Press - 2x20 - 241 lb

Seated French Press - 2x25 - 101 lb

Seated EZ Bar Skullcrusher - 2x25 - 136 lb


Cable Tricep Extension - 1x40 - 111 lb
 
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