Sean Nalewanyj Program

Training Cycle #1/Day #1 Legs/Abs Week

Exercise Barbell Squat

Date

Set 1

Weight

Warm up Set 2

Set 3

Set 4

Set 5

Workout Exercise Barbell Squat Leg Press Stiff-Leg Deadlift Leg Curl Standing Calves Raises Seated Calves Raises

Set 1

Set 2

Progression

Workout Length __________

Comments

Training Cycle #1/Day #2 Chest/Shoulders/Triceps Week

Exercise Flat BB Bench Press

Exercise Incline Db Bench Press Flat Db Bench Press Dips Lateral Raise Db Military Press Skull Crusher Cable Triceps Pushdown

Date

Set 1

Weight

Warm up Set 2

Workout Set 1

Set 3

Set 2

Set 4

Set 5

Progression

Workout Length __________

Comments

Training Cycle #1/Day #3 Back/Biceps/Forearms Week

Date

Exercise Bent over BB Row

Set 1

Weight

Warm up Set 2

Set 3

Set 4

Set 5

Workout Exercise

Set 1

Set 2

Progression

Pull up Seated Row One arm Db Row Shrugs Barbell Curl Hammer Curl Wrist Curl

Workout Length __________

Comments