NB:

Volume determines the amount of work done try to increase your volume during the 12weeks to reach Platinum Status!

All you need to do is enter the weights you plan to use and after the workout the weights you actually used.

Muscle Gain Program Planned workout Day 1 Muscle group Sets Reps Weight Volume A Shoulders Seated shoulder press 3 12 36 Upright cable row 3 12 36 Bent over raises 3 12 36 B Chest Flat dumbbell press 3 12 36 Incline flye 3 12 36 G Thighs Back squats 3 12 36 Leg press 3 12 36 E Triceps Dumbbell extension overhead 3 12 36 F Forearms Wrist curls 3 15 45 I Core Hanging leg lifts 3 20 TOTAL Planned Kg's lifted: 333 Male Score: BLUE Female Score: BLUE Day 2 Muscle group Sets Reps Weight Volume C Back Lat Pulldown 3 12 36 Bent over rows 3 12 36 Reverse grip pulldown 3 12 36 D Biceps Bicep barbell curls 3 12 36 Alternate dumbbell curl 3 12 36 Cable preacher curl 3 12 36 A Shoulders Side lateral raises 3 12 36 E Triceps Lying tricep extension 3 12 36 Tricep pushdown 3 12 36 Dips 3 12 36 H Calves Standing calve raise 3 25 75 Seated calf raises 3 25 75 I Core Side crunches 3 30 TOTAL Planned Kg's lifted: 510 Male Score: BLUE Female Score: BLUE www.ignatius.co.za

Actual workout Sets Reps Weight Volume 3 3 3 3 3 3 3 3 3 12 12 12 12 12 12 12 12 15 36 36 36 36 36 36 36 36 45

3 20 Actual Kg's lifted:

333 BLUE BLUE Sets Reps Weight Volume 3 3 3 3 3 3 3 3 3 3 3 3 12 12 12 12 12 12 12 12 12 12 25 25 36 36 36 36 36 36 36 36 36 36 75 75

3 30 Actual Kg's lifted:

510 BLUE BLUE

NB:

Volume determines the amount of work done, try to increase your volume during the 12weeks to reach Platinum Status!

Muscle Gain Program Planned workout Day 3 Muscle group Sets Reps Weight Volume G Thighs Forward lunges 3 12 36 Leg curls 3 15 45 Barbell step ups 3 12 36 B Chest Flat dumbbell press 3 12 36 Incline dumbbell press 3 12 36 Vertical chest press 3 12 36 Cable crossovers 3 12 36 C Back Seated rows 3 12 36 D Biceps Hammer curls 3 12 36 H Calves One leg calve raise 3 20 60 TOTAL Planned Kg's lifted: 393 Male Score: BLUE Female Score: BLUE Day 4 Muscle group Sets Reps Weight Volume A Shoulders Seated shoulder press 3 12 36 Upright cable row 3 12 36 Bent over raises 3 12 36 B Chest Flat dumbbell press 3 12 36 Incline flye 3 12 36 G Thighs Back squats 3 12 36 Leg press 3 12 36 E Triceps Dumbbell extension overhead 3 12 36 F Forearms Wrist curls 3 15 45 I Core Hanging leg lifts 3 20 TOTAL Planned Kg's lifted: 333 Male Score: BLUE Female Score: BLUE www.ignatius.co.za

Actual workout Sets Reps Weight Volume 3 3 3 3 3 3 3 3 3 12 15 12 12 12 12 12 12 12 36 45 36 36 36 36 36 36 36

3 20 Actual Kg's lifted:

60 393 BLUE BLUE Sets Reps Weight Volume 3 3 3 3 3 3 3 3 3 12 12 12 12 12 12 12 12 15 36 36 36 36 36 36 36 36 45

3 20 Actual Kg's lifted:

333 BLUE BLUE

NB:

Volume determines the amount of work done, try to increase your volume during the 12weeks to reach Platinum Status!

Muscle Gain Program Planned workout Actual workout Day 5 Muscle group Sets Reps Weight Volume Sets Reps Weight Volume C Back Lat Pulldown 3 12 36 3 12 36 Bent over rows 3 12 36 3 12 36 Reverse grip pulldown 3 12 36 3 12 36 D Biceps Bicep barbell curls 3 12 36 3 12 36 Alternate dumbbell curl 3 12 36 3 12 36 Cable preacher curl 3 12 36 3 12 36 A Shoulders Side lateral raises 3 12 36 3 12 36 E Triceps Lying tricep extension 3 12 36 3 12 36 Tricep pushdown 3 12 36 3 12 36 Dips 3 12 36 3 12 36 H Calves Standing calve raise 3 25 75 3 25 75 Seated calf raises 3 25 75 3 25 75 I Core Side crunches 3 30 3 30 TOTAL Planned Kg's lifted: 510 Actual Kg's lifted: 510 Male Score: BLUE BLUE Female Score: BLUE BLUE

Average Score for the week.

Average Kg's lifted this week= Male Score week average: Female Score week average:
Copyright 2008 Ignatius Loubser

415.8 BLUE BLUE

www.ignatius.co.za