Lee's Body Part Split

Training Training Logs
203

Quads/Glutes/Biceps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 345 lb × 4
Set 4: 375 lb × 3
Set 5: 415 lb × 1

Incline Curl (Dumbbell)
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 8
Set 4: 70 lb × 8

Hip Thrust (Barbell)
Set 1: 315 lb × 6
Set 2: 405 lb × 5
Set 3: 405 lb × 5
Set 4: 465 lb × 3

204

Chest/Calves

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 260 lb × 5
Set 4: 260 lb × 5
Set 5: 260 lb × 4
Set 6: 260 lb × 5
Set 7: 260 lb × 4

Dumbbell Pullover
Set 1: 90 lb × 10
Set 2: 90 lb × 10
Set 3: 90 lb × 10

Decline Bench Press (Barbell)
Set 1: 250 lb × 6
Set 2: 250 lb × 6
Set 3: 250 lb × 6

Standing Calf Raise (Machine)
Set 1: 250 lb × 10 @ 8
Set 2: 250 lb × 10 @ 8
Set 3: 250 lb × 10

Decline Cable Fly
Set 1: 90 lb × 8
Set 2: 140 lb × 6
Set 3: 140 lb × 4

205

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 375 lb × 2
Set 4: 405 lb × 2
Set 5: 430 lb × 2

Weighted Pull Up
Set 1: 25 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 1 lb × 5

T Bar Row
Set 1: 205 lb × 5
Set 2: 205 lb × 5
Set 3: 205 lb × 5
Set 4: 205 lb × 4
Set 5: 205 lb × 3

Lat Pulldown (Cable)
Set 1: 190 lb × 10
Set 2: 190 lb × 10

Seated Row (Cable)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 10

206

Shoulders

Overhead Press (Dumbbell)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 160 lb × 7
Set 3: 160 lb × 7
Set 4: 160 lb × 7
Set 5: 160 lb × 7
Set 6: 160 lb × 7

Lateral Raise (Dumbbell)
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 10
Set 4: 70 lb × 10

Rear Lateral Raise (machine)
Set 1: 110 lb × 12
Set 2: 110 lb × 12
Set 3: 110 lb × 12

Lateral Raise (Cable)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

207

Hamstrings/Triceps/Calves

Crunch (Machine)
Set 1: 200 lb × 17
Set 2: 200 lb × 17
Set 3: 200 lb × 17

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 9
Set 3: 115 lb × 8
Set 4: 115 lb × 8
Set 5: 115 lb × 8

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 175 lb × 5 [Warm-up]
Set 3: 205 lb × 2
Set 4: 235 lb × 1
Set 5: 275 lb × 1
Set 6: 295 lb × 1
Set 7: 315 lb × 1

Skullcrusher (Barbell)
Set 1: 110 lb × 6
Set 2: 110 lb × 6
Set 3: 110 lb × 6
Set 4: 110 lb × 6
Set 5: 110 lb × 6

Seated Leg Curl (Machine)
Set 1: 120 lb × 10
Set 2: 140 lb × 8
Set 3: 160 lb × 6
Set 4: 180 lb × 5

Seated Calf Raise
Set 1: 180 lb × 8
Set 2: 180 lb × 8
Set 3: 180 lb × 8

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 12
Set 2: 110 lb × 12

208

Quads/Glutes/Biceps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 345 lb × 2
Set 4: 370 lb × 2
Set 5: 385 lb × 2
Set 6: 420 lb × 1

Incline Curl (Dumbbell)
Set 1: 70 lb × 10
Set 2: 70 lb × 10
Set 3: 70 lb × 8
Set 4: 70 lb × 8

Hip Thrust (Barbell)
Set 1: 315 lb × 6
Set 2: 385 lb × 5
Set 3: 435 lb × 5
Set 4: 475 lb × 5

Hammer Curl (Dumbbell)
Set 1: 50 lb × 10
Set 2: 60 lb × 10

Leg Extension (Machine)
Set 1: 200 lb × 8
Set 2: 200 lb × 8
Set 3: 200 lb × 8

209

Chest/Calves

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 280 lb × 4
Set 4: 280 lb × 4
Set 5: 280 lb × 3
Set 6: 280 lb × 2

Dumbbell Pullover
Set 1: 95 lb × 8
Set 2: 95 lb × 8
Set 3: 95 lb × 8

Incline DB Press
Set 1: 220 lb × 5
Set 2: 220 lb × 5
Set 3: 220 lb × 5
Set 4: 220 lb × 4

Standing Calf Raise (Machine)
Set 1: 275 lb × 10
Set 2: 275 lb × 10
Set 3: 275 lb × 10

Decline Bench Press (Barbell)
Set 1: 260 lb × 5
Set 2: 260 lb × 3

210

Back

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 375 lb × 4
Set 4: 405 lb × 3
Set 5: 435 lb × 2

T Bar Row
Set 1: 205 lb × 5
Set 2: 205 lb × 5
Set 3: 205 lb × 5
Set 4: 180 lb × 5
Set 5: 180 lb × 5

Pull Up
Set 1: +1 lb × 6
Set 2: +1 lb × 6
Set 3: +1 lb × 6

Seated Row (Cable)
Set 1: 140 lb × 10
Set 2: 140 lb × 10
Set 3: 140 lb × 8

Rear Lateral Raise
Set 1: 50 lb × 12
Set 2: 50 lb × 12
Set 3: 50 lb × 12

211

Shoulders

Overhead Press (Dumbbell)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 160 lb × 8
Set 3: 160 lb × 8
Set 4: 160 lb × 8
Set 5: 160 lb × 8
Set 6: 160 lb × 7

Rear Lateral Raise (machine)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15

Lateral Raise (Dumbbell)
Set 1: 70 lb × 11
Set 2: 70 lb × 11
Set 3: 70 lb × 10
Set 4: 70 lb × 10

Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Lateral Raise (Cable)
Set 1: 30 lb × 10
Set 2: 30 lb × 10
Set 3: 30 lb × 10

212

Hamstrings/Triceps/Calves

Crunch (Machine)
Set 1: 200 lb × 18
Set 2: 200 lb × 18
Set 3: 200 lb × 17

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 125 lb × 6
Set 3: 125 lb × 6
Set 4: 125 lb × 6
Set 5: 125 lb × 6

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 255 lb × 2
Set 4: 275 lb × 2
Set 5: 295 lb × 2

Skullcrusher (Barbell)
Set 1: 115 lb × 5
Set 2: 115 lb × 5
Set 3: 115 lb × 5
Set 4: 115 lb × 4
Set 5: 115 lb × 3

Seated Leg Curl (Machine)
Set 1: 120 lb × 10
Set 2: 140 lb × 8
Set 3: 160 lb × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 110 lb × 15
Set 2: 110 lb × 12
Set 3: 110 lb × 12

213

Quads/Glutes/Biceps
Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 345 lb × 3
Set 4: 375 lb × 3
Set 5: 415 lb × 1

Incline Curl (Dumbbell)
Set 1: 80 lb × 6
Set 2: 80 lb × 7
Set 3: 80 lb × 6
Set 4: 80 lb × 6

Hip Thrust (Barbell)
Set 1: 225 lb × 5
Set 2: 315 lb × 5
Set 3: 395 lb × 1

Hammer Curl (Dumbbell)
Set 1: 50 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

214

Chest

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 285 lb × 3
Set 4: 290 lb × 3
Set 5: 290 lb × 3
Set 6: 290 lb × 3
Set 7: 290 lb × 2

Dumbbell Pullover
Set 1: 95 lb × 9
Set 2: 95 lb × 9
Set 3: 95 lb × 8

Decline Bench Press (Barbell)
Set 1: 230 lb × 6
Set 2: 230 lb × 6
Set 3: 230 lb × 6

215

Back

Crunch (Machine)
Set 1: 200 lb × 15
Set 2: 200 lb × 15
Set 3: 200 lb × 15

Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 375 lb × 2
Set 4: 400 lb × 2
Set 5: 430 lb × 2

T Bar Row
Set 1: 225 lb × 3
Set 2: 225 lb × 3
Set 3: 235 lb × 2
Set 4: 225 lb × 3
Set 5: 225 lb × 3

Pull Up
Set 1: +1 lb × 6
Set 2: +1 lb × 6
Set 3: +1 lb × 6
Set 4: +1 lb × 6

Seated Row (Cable)
Set 1: 140 lb × 11
Set 2: 140 lb × 10
Set 3: 140 lb × 10

Rear Lateral Raise
Set 1: 70 lb × 8
Set 2: 70 lb × 8
Set 3: 70 lb × 8
Set 4: 70 lb × 8

216

Shoulders

Ab Wheel
Set 1: 11 reps
Set 2: 11 reps
Set 3: 11 reps

Seated Overhead Press (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 225 lb × 4
Set 4: 225 lb × 4
Set 5: 205 lb × 5
Set 6: 205 lb × 5
Set 7: 205 lb × 5

Rear Lateral Raise (machine)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 13
Set 4: 110 lb × 12

Lateral Raise (Dumbbell)
Set 1: 70 lb × 11
Set 2: 70 lb × 11
Set 3: 70 lb × 10
Set 4: 70 lb × 10

Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10

Lateral Raise (Cable)
Set 1: 30 lb × 11
Set 2: 30 lb × 11
Set 3: 30 lb × 11

217

Hamstrings/Triceps/Calves

Crunch (Machine)
Set 1: 200 lb × 20
Set 2: 200 lb × 16
Set 3: 200 lb × 15

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 255 lb × 4
Set 4: 275 lb × 3
Set 5: 305 lb × 2

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 125 lb × 6
Set 3: 125 lb × 6
Set 4: 125 lb × 6
Set 5: 125 lb × 6

Seated Leg Curl (Machine)
Set 1: 120 lb × 10
Set 2: 140 lb × 8
Set 3: 160 lb × 6
Set 4: 180 lb × 4

Skullcrusher (Barbell)
Set 1: 105 lb × 7
Set 2: 105 lb × 7
Set 3: 105 lb × 7
Set 4: 105 lb × 5
Set 5: 95 lb × 4

Seated Calf Raise
Set 1: 180 lb × 9
Set 2: 180 lb × 9
Set 3: 180 lb × 8

Triceps Pushdown (Cable - Straight Bar)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

218

Quads/Glutes/Biceps
Tuesday, May 21, 2019 at 4:20 PM

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Set 4: 10 reps

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 345 lb × 4
Set 4: 375 lb × 2
Set 5: 420 lb × 1

Weighted Chins
Set 1: 1 lb × 8
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 1 lb × 0

Hip Thrust (Barbell)
Set 1: 225 lb × 5
Set 2: 315 lb × 5
Set 3: 385 lb × 5
Set 4: 445 lb × 5

Incline Curl (Dumbbell)
Set 1: 80 lb × 5
Set 2: 80 lb × 6
Set 3: 80 lb × 6
Set 4: 80 lb × 6

219

Chest
Thursday, May 23, 2019 at 8:43 AM

Bench Press (Dumbbell)
Set 1: 160 lb × 10 [Warm-up]
Set 2: 190 lb × 6 [Warm-up]
Set 3: 290 lb × 3
Set 4: 290 lb × 3
Set 5: 290 lb × 2

Dumbbell Pullover
Set 1: 95 lb × 10
Set 2: 95 lb × 10
Set 3: 95 lb × 9

Incline DB Press
Set 1: 190 lb × 6
Set 2: 190 lb × 6
Set 3: 190 lb × 6
Set 4: 190 lb × 6

Standing Calf Raise (Machine)
Set 1: 300 lb × 8
Set 2: 300 lb × 8
Set 3: 300 lb × 8

220

Shoulders
Friday, May 24, 2019 at 11:16 AM

Overhead Press (Dumbbell)
Set 1: 100 lb × 10 [Warm-up]
Set 2: 190 lb × 5
Set 3: 190 lb × 5
Set 4: 190 lb × 3
Set 5: 180 lb × 5
Set 6: 180 lb × 4

Rear Lateral Raise (machine)
Set 1: 110 lb × 15
Set 2: 110 lb × 15
Set 3: 110 lb × 15
Set 4: 110 lb × 12

Lateral Raise (Dumbbell)
Set 1: 70 lb × 11
Set 2: 70 lb × 11
Set 3: 70 lb × 11
Set 4: 70 lb × 10

Front Raise (Dumbbell)
Set 1: 40 lb × 10
Set 2: 40 lb × 10
Set 3: 40 lb × 10

Lateral Raise (Cable)
Set 1: 30 lb × 10
Set 2: 30 lb × 10

221

Hamstrings/Triceps/Calves
Friday, May 24, 2019 at 4:43 PM

Knee Raise (Captain’s Chair)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Dips
Set 1: 1 lb × 10 [Warm-up]
Set 2: 115 lb × 8
Set 3: 115 lb × 8
Set 4: 115 lb × 8
Set 5: 115 lb × 8
Set 6: 115 lb × 8

Stiff Leg Deadlift (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 185 lb × 5 [Warm-up]
Set 3: 255 lb × 2
Set 4: 270 lb × 2
Set 5: 295 lb × 2
Set 6: 310 lb × 2

Skullcrusher (Barbell)
Set 1: 100 lb × 8
Set 2: 100 lb × 8
Set 3: 100 lb × 8
Set 4: 100 lb × 8
Set 5: 100 lb × 8

Seated Calf Raise
Set 1: 180 lb × 9
Set 2: 180 lb × 10
Set 3: 180 lb × 9

Seated Leg Curl (Machine)
Set 1: 120 lb × 10
Set 2: 140 lb × 8
Set 3: 160 lb × 6

Triceps Pushdown (Cable - Straight Bar)
Set 1: 120 lb × 12
Set 2: 120 lb × 12
Set 3: 120 lb × 12

222

Quads/Glutes/Biceps
Saturday, May 25, 2019 at 5:15 AM

Ab Wheel
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps

Squat (Barbell)
Set 1: 135 lb × 8 [Warm-up]
Set 2: 225 lb × 5 [Warm-up]
Set 3: 345 lb × 2
Set 4: 370 lb × 2
Set 5: 385 lb × 2
Set 6: 420 lb × 1

Weighted Chins
Set 1: 25 lb × 5
Set 2: 25 lb × 5
Set 3: 25 lb × 5
Set 4: 25 lb × 5
Set 5: 25 lb × 5

Hip Thrust (Barbell)
Set 1: 225 lb × 5
Set 2: 315 lb × 5
Set 3: 405 lb × 5
Set 4: 405 lb × 5

Incline Curl (Dumbbell)
Set 1: 80 lb × 6
Set 2: 70 lb × 6
Set 3: 70 lb × 6
Set 4: 70 lb × 8