Workout Tracker

DAY A — PUSH

Chest · Shoulders · Triceps · 2 sessions

Exercise	Sets	Reps	Start Wt
Cable Chest Press Current: 25 lb/side	3	10-12	40 lb/side
DB Shoulder Press Current: 25 lb/ea	3	10-12	25 lb/ea
Cable Tricep Pushdown Current: 40 lb	3	12-15	30 lb
DB Lateral Raises Current: 10 lb/ea	2	12-15	15 lb/ea

DAY B — PULL

Back · Hamstrings · Biceps · 3 sessions

Exercise	Sets	Reps	Start Wt
Cable Seated Row Current: 70 lb	3	10-12	50 lb
DB Romanian Deadlift Current: 35.0 lb	3	10-12	35 lb/ea
Cable Bicep Curl Current: 10 lb/side	3	12-15	25 lb/ea
Cable Face Pull Current: 30 lb	2	10-15	20 lb

DAY C — LEGS

Quads · Glutes · Hamstrings · Calves · 1 sessions

Exercise	Sets	Reps	Start Wt
Goblet Squat Current: 45 lb	3	10-12	45 lb
DB Reverse Lunge Current: 25 lb/ea	3	10-12	25 lb/ea
Cable Pull-Through Current: 40 lb	3	12-15	40 lb
DB Calf Raise Current: 50 lb/ea	3	15-20	45 lb/ea

TRAVEL — BODYWEIGHT

Full Body · 30 min · No Equipment · 0 sessions

Exercise	Sets	Reps	Start Wt
Push-ups	4	12-20	0 bodyweight
Bulgarian Split Squat	3	10-15	0 bodyweight
Pike Push-ups	3	8-12	0 bodyweight
Single-Leg Glute Bridge	3	12-15	0 bodyweight