Training Program

Adonis Golden Ratio Training Systems

Category 1 Primary Goal - Muscle Gain 12 Week Periodized Program For: Maximum Muscle Mass Strength Power By John Barban

Copyright Strength Works International Publishing Inc 2013

Week 1 Week 1 Day 1   Exercise

Sets

Reps

Rest (secs)

Squats

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

 

 

Bench Press

1

15

60

2

12

90

 

1

10

120

 

5

7

180

 

Notes

Week 1 Day 2   Exercise

Sets Reps

Rest (secs)

Chin Ups

4

12

90

One Arm Dumbbell Row

4

12

90

 Standing Lateral Raise

4

12

90

 Front Raise plate

4

12

90

8

120

 Standing Alternate Dumbbell Curl 4  Incline Dumbbell Curls

4

8

120 

Incline Tricep Extension

4

8

120

Tate Press

4

8

120

Copyright Strength Works International Publishing Inc 2013

Notes

Week 1 Exercise

Week 1 Day 3  

Sets Reps

Rest (secs)

Military Press

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

 

Notes

 

Flat Dumbbell Press

4

8

120

 Stiff Leg Deadlift

2

8

90

 

2

6

90

5

5

180

 

Week 1 Day 4   Exercise

Sets Reps

Rest (secs)

High Pull

4

12

90

Bent Lateral Raise

4

12

90

 Wide Grip Pulldown

4

12

90

 Low Pulley Row Wide Grip

4

12

90

 Overhead Tricep Extension

4

8

120

Lying Tricep Extension

4

8

120 

Barbell Curls

4

8

120

Hammer Curls

4 8 120 Copyright Strength Works International Publishing Inc 2013

Notes

Week 1 Exercise

Week 1 Day 5  

Sets Reps

Rest (secs)

Squats

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

  Incline Bench Press

  1

15

60

2

12

90

 

1

10

120

 

5

7

180

 

Notes

Week 1 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 2 Week 2 Day 1   Exercise

Sets

Reps

Rest (secs)

Squats

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

 

 

Bench Press

1

15

60

2

12

90

 

1

10

120

 

5

7

180

 

Notes

Week 2 Day 2   Exercise

Sets Reps

Rest (secs)

Chin Ups

4

12

90

One Arm Dumbbell Row

4

12

90

 Standing Lateral Raise

4

12

90

Front Raise plate    Standing Alternate Dumbbell Curl

4

12

90

4

8

120

 Incline Dumbbell Curls

4

8

120 

Incline Tricep Extension

4

8

120

Tate Press

4

8

120

Copyright Strength Works International Publishing Inc 2013

Notes

Week 2 Exercise Military Press      

Week 2 Day 3  

Sets Reps

1 2 1 5

Notes

60 90 120 180

     

15 12 10 7

  Flat Dumbbell Press

Rest (secs)

  4

 

8

120

 

   Stiff Leg Deadlift  

2 2

8 6

90 90

5

5

180

   

Week 2 Day 4   Exercise

Sets Reps

Rest (secs)

High Pull

4

12

90

Bent Lateral Raise

4

12

90

Wide Grip Pulldown

4

12

90

Low Pulley Row Wide Grip

4

12

90

 Overhead Tricep Extension

4

8

120

 Lying Tricep Extension

4

8

120 

Barbell Curls

4

8

120

Hammer Curls

4

8

120

Copyright Strength Works International Publishing Inc 2013

Notes

Week 2 Exercise

Week 2 Day 5  

Sets Reps

Rest (secs)

Squats

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

  Incline Bench Press

  1

15

60

2

12

90

 

1

10

120

 

5

7

180

 

Notes

Week 2 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 3 Week 3 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

 

 

Bench Press

1

15

60

2

12

90

 

1

10

120

 

5

7

180

 

Notes

Week 3 Day 2   Exercise

Sets Reps

Rest (secs)

Chin Ups

4

12

90

One Arm Dumbbell Row

4

12

90

 Standing Lateral Raise

4

12

90

 Front Raise plate    Standing Alternate Dumbbell Curl

4

12

90

4

8

120

 Incline Dumbbell Curls

4

8

120 

Incline Tricep Extension

4

8

120

Tate Press

4 8 120 Copyright Strength Works International Publishing Inc 2013

Notes

Week 3 Week 3 Day 3   Exercise

Sets Reps

Military Press      

1 2 1 5

15 12 10 7

  Flat Dumbbell Press

Rest (secs)

Notes

60 90 120 180

     

  4

8

  120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

5

5

180

   

Week 3 Day 4   Exercise

Sets Reps

Rest (secs)

High Pull

4

12

90

Bent Lateral Raise

4

12

90

 Wide Grip Pulldown

4

12

90

 Low Pulley Row Wide Grip

4

12

90

 Overhead Tricep Extension

4

8

120

 Lying Tricep Extension

4

8

120 

Barbell Curls

4

8

120

Hammer Curls

4

8

120

Copyright Strength Works International Publishing Inc 2013

Notes

Week 3 Exercise

Week 3 Day 5  

Sets Reps

Rest (secs)

Squats

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

  Incline Bench Press

  1

15

60

2

12

90

 

1

10

120

 

5

7

180

 

Notes

Week 3 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 4 Week 4 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

 

 

Bench Press

1

15

60

2

12

90

 

1

10

120

 

5

7

180

 

Notes

Exercise

Week 4 Day 2   Sets Reps

Rest (secs)

Chin Ups

4

12

90

One Arm Dumbbell Row

4

12

90

 Standing Lateral Raise

4

12

90

 Front Raise plate    Standing Alternate Dumbbell Curl

4

12

90

4

8

120

 Incline Dumbbell Curls

4

8

120 

Incline Tricep Extension

4

8

120

Tate Press

4

8

120

Copyright Strength Works International Publishing Inc 2013

Notes

Week 4 Exercise

Week 4 Day 3  

Sets Reps

Military Press      

1 2 1 5

15 12 10 7

  Flat Dumbbell Press

Rest (secs)

Notes

60 90 120 180

     

  4

8

  120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

5

5

180

   

Week 4 Day 4   Exercise

Sets Reps

Rest (secs)

High Pull

4

12

90

Bent Lateral Raise

4

12

90

 Wide Grip Pulldown

4

12

90

 Low Pulley Row Wide Grip

4

12

90

 Overhead Tricep Extension

4

8

120

 Lying Tricep Extension

4

8

120 

Barbell Curls

4

8

120

Hammer Curls

4

8

120

Copyright Strength Works International Publishing Inc 2013

Notes

Week 4 Exercise

Week 4 Day 5  

Sets Reps

Rest (secs)

Squats

1

15

60

 

2

12

90

 

1

10

120

 

5

7

180

  Incline Bench Press

  1

15

60

2

12

90

 

1

10

120

 

5

7

180

 

Notes

Week 4 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 5 Week 5 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

15

60

 

2

10

90

 

1

8

120

 

5

5

180

 

 

Bench Press

1

15

60

 

2

10

90

 

1

8

120

5

5

180

 

Notes

Exercise

Week 5 Day 2   Sets

Reps

Rest (secs)

Reverse Grip Pulldown

4

10

90

 Low Pulley Row Wide Grip

4

10

90

Seated Lateral Raises

4

10

90

Bent Lateral Raise

4

10

90

Seated Dumbell Curls

4

10

90

Concentration Curls

4

10

90 

Tricep Rope Pushdowns

4

10

90

Lying Tricep Extension

4

10

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 5 Exercise Military Press      

Week 5 Day 3  

Sets Reps

1 2 1 5

Rest (secs)

Notes

60 90 120 180

     

15 12 10 7

 

 

Flat Dumbbell Press

4

 

10

120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

 

5

5

180

   

Week 5 Day 4   Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

4

10

90

One Arm Lateral Raises

4

10

90

One Arm Dumbbell Row

4

10

90

Chin Ups

4

10

90

Tate Press

4

10

90

Dips

4

10

90 

Cable Curls

4

10

90

Reverse Curls

4

10

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 5 Exercise

Week 5 Day 5  

Sets Reps

Rest (secs)

Squats

1

15

60

 

2

10

90

 

1

8

120

 

5

5

180

  Incline Bench Press

  1

15

60

 

2

10

90

 

1

8

120

5

5

180

 

Notes

Week 5 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 6 Week 6 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

15

60

 

2

10

90

 

1

8

120

 

5

5

180

 

 

Bench Press

1

15

60

 

2

10

90

 

1

8

120

5

5

180

 

Notes

Week 6 Day 2  

Exercise

Sets Reps

Rest (secs)

Reverse Grip Pulldown

4

10

90

 Low Pulley Row Wide Grip

4

10

90

Seated Lateral Raises

4

10

90

Bent Lateral Raise

4

10

90

Seated Dumbell Curls

4

10

90

Concentration Curls

4

10

90 

Tricep Rope Pushdowns

4

10

90

Lying Tricep Extension

4

10

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 6 Week 6 Day 3   Exercise Military Press      

Sets Reps

1 2 1 5

15 12 10 7

 

Rest (secs)

Notes

60 90 120 180

     

 

Flat Dumbbell Press

4

10

  120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

 

5

5

180

Exercise

   

Week 6 Day 4  

Sets Reps Rest (secs)

Dumbbell Upright Row

4

10

90

One Arm Lateral Raises

4

10

90

One Arm Dumbbell Row

4

10

90

Chin Ups

4

10

90

Tate Press

4

10

90

Dips

4

10

90 

Cable Curls

4

10

90

Reverse Curls

4

10

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 6 Exercise

Week 6 Day 5  

Sets Reps

Rest (secs)

Squats

1

15

60

 

2

10

90

 

1

8

120

 

5

5

180

  Incline Bench Press

  1

15

60

 

2

10

90

 

1

8

120

5

5

180

 

Notes

Week 6 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 7

Week 7 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

15

60

 

2

10

90

 

1

8

120

 

5

5

180

 

Notes

 

Bench Press

1

15

60

 

2

10

90

 

1

8

120

5

5

180

 

Week 7 Day 2  

Exercise

Sets Reps

Rest (secs)

Reverse Grip Pulldown

4

10

90

 Low Pulley Row Wide Grip

4

10

90

Seated Lateral Raises

4

10

90

Bent Lateral Raise

4

10

90

Seated Dumbell Curls

4

10

90

Concentration Curls

4

10

90 

Tricep Rope Pushdowns

4

10

90

Lying Tricep Extension

4

10

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 7 Week 7 Day 3   Exercise Military Press      

Sets Reps 1 2 1 5

15 12 10 7

 

Rest (secs)

Notes

60 90 120 180

     

 

Flat Dumbbell Press

4

10

  120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

 

5

5

180

   

Week 7 Day 4   Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

4

10

90

One Arm Lateral Raises

4

10

90

One Arm Dumbbell Row

4

10

90

Chin Ups

4

10

90

Tate Press

4

10

90

Dips

4

10

90 

Cable Curls

4

10

90

Reverse Curls

4

10

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 7 Exercise

Week 7 Day 5  

Sets Reps

Rest (secs)

Squats

1

15

60

 

2

10

90

 

1

8

120

 

5

5

180

  Incline Bench Press

  1

15

60

 

2

10

90

 

1

8

120

5

5

180

 

Notes

Week 7 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 8 Week 8 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

15

60

 

2

10

90

 

1

8

120

 

5

5

180

 

 

Bench Press

1

15

60

 

2

10

90

 

1

8

120

5

5

180

 

Notes

Exercise

Week 8 Day 2   Sets Reps

Rest (secs)

Reverse Grip Pulldown

4

10

90

 Low Pulley Row Wide Grip

4

10

90

Seated Lateral Raises

4

10

90

Bent Lateral Raise

4

10

90

Seated Dumbell Curls

4

10

90

Concentration Curls

4

10

90 

Triceps Rope Pushdowns

4

10

90

Lying Tricep Extension

4

10

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 8 Week 8 Day 3   Exercise Military Press      

Sets Reps 1 2 1 5

15 12 10 7

 

Rest (secs)

Notes

60 90 120 180

     

 

Flat Dumbbell Press

4

10

  120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

 

5

5

180

   

Week 8 Day 4   Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

4

10

90

One Arm Lateral Raises

4

10

90

One Arm Dumbbell Row

4

10

90

Chin Ups

4

10

90

Tate Press

4

10

90

Dips

4

10

90 

Cable Curls

4

10

90

Reverse Curls

4

10

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 8 Week 8 Day 5   Exercise

Sets Reps

Rest (secs)

Squats

1

15

60

 

2

10

90

 

1

8

120

 

5

5

180

  Incline Bench Press

  1

15

60

2

10

90

 

1

8

120

 

5

5

180

 

Notes

Week 8 Final Notes__________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 9

Week 9 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

12

60

 

2

8

90

 

1

6

120

 

5

3

180

 

 

Bench Press

1

12

60

 

2

8

90

 

1

6

120

5

3

180

 

Notes

Exercise

Week 9 Day 2  

Sets Reps Rest (secs)

One Arm Dumbbell Row

4

8

120

Chin Ups

4

8

120

Bent Lateral Raise

4

12

90

Front Raise plate

4

12

90

Barbell Curls

4

12

90

Standing Dumbbell Curls

4

12

90 

Lying Tricep Extension

4

12

90

Tricep Rope Pushdowns

4

12

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 9

Week 9 Day 3   Exercise

Sets Reps

Military Press      

1 2 1 5

15 12 10 7

  Flat Dumbbell Press

Rest (secs)

Notes

60 90 120 180

     

  4

12

  120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

 

5

3

180

   

Week 9 Day 4   Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

4

10

90

One Arm Lateral Raises

4

10

90

Wide Grip Pull down

4

8

120

 Low Pulley Row Wide Grip

4

8

120

Tate Press

4

12

90

Lying Tricep Extension

4

12

90 

Hammer Curls

4

12

90

Incline Dumbbell Curls

4

12

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 9 Exercise

Week 9 Day 5  

Sets Reps

Rest (secs)

Squats

1

12

60

 

2

8

90

 

1

6

120

 

5

3

180

  Incline Bench Press

  1

12

60

 

2

8

90

 

1

6

120

5

3

180

 

Notes

Week 9 Final Notes____________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 10 Week 10 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

12

60

 

2

8

90

 

1

6

120

 

5

3

180

 

 

Bench Press

1

12

60

 

2

8

90

 

1

6

120

5

3

180

 

Notes

Exercise

Week 10 Day 2   Sets Reps

Rest (secs)

One Arm Dumbbell Row

4

8

120

Chin Ups

4

8

120

Bent Lateral Raise

4

10

90

Front Raise plate

4

10

90

Barbell Curls

4

12

90

Standing Dumbbell Curls

4

12

90 

Lying Tricep Extension

4

12

90

Tricep Rope Pushdowns

4

12

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 10 Week 10 Day 3   Exercise

Sets Reps

Military Press      

1 2 1 5

15 12 10 7

  Flat Dumbbell Press

Rest (secs)

Notes

60 90 120 180

     

  4

12

  120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

 

5

3

180

   

Week 10 Day 4   Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

4

10

90

One Arm Lateral Raises

4

10

90

Wide Grip Pulldown

4

8

120

 Low Pulley Row Wide Grip

4

8

120

Tate Press

4

12

90

Lying Tricep Extension

4

12

90 

Hammer Curls

4

12

90

Incline Dumbbell Curls

4

12

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 10 Week 10 Day 5   Exercise

Sets Reps

Rest (secs)

Squats

1

12

60

 

2

8

90

 

1

6

120

 

5

3

180

  Incline Bench Press

  1

12

60

 

2

8

90

 

1

6

120

5

3

180

 

Notes

Week 10 Final Notes_________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 11 Week 11 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

12

60

 

2

8

90

 

1

6

120

 

5

3

180

 

 

Bench Press

1

12

60

2

8

90

 

1

6

120

 

5

3

180

 

Notes

Exercise

Week 11 Day 2   Sets Reps

Rest (secs)

One Arm Dumbbell Row

4

8

120

Chin Ups

4

8

120

Bent Lateral Raise

4

12

90

Front Raise plate

4

12

90

Barbell Curls

4

12

90

Standing Dumbbell Curls

4

12

90 

Lying Tricep Extension

4

12

90

Tricep Rope Pushdowns

4

12

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 11 Week 11 Day 3   Exercise Military Press      

Sets Reps 1 2 1 5

15 12 10 7

  Flat Dumbbell Press

Rest (secs)

Notes

60 90 120 180

     

  4

12

  120

 

    Stiff Leg Deadlift  

2 2

8 6

90 90

 

5

3

180

   

Week 11 Day 4   Exercise

Sets Reps

Rest (secs)

Dumbbell Upright Row

4

10

90

One Arm Lateral Raises

4

10

90

Wide Grip Pulldown

4

8

120

 Low Pulley Row Wide Grip

4

8

120

Tate Press

4

12

90

Lying Tricep Extension

4

12

90 

Hammer Curls

4

12

90

Incline Dumbbell Curls

4

12

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 11 Exercise

Week 11 Day 5  

Sets Reps

Rest (secs)

Squats

1

12

60

 

2

8

90

 

1

6

120

 

5

3

180

  Incline Bench Press

  1

12

60

2

8

90

 

1

6

120

 

5

3

180

 

Notes

Week 11 Final Notes_________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013

Week 12 Week 12 Day 1  

Exercise

Sets

Reps

Rest (secs)

Squats

1

12

60

 

2

8

90

 

1

6

120

 

5

3

180

 

 

Bench Press

1

12

60

2

8

90

 

1

6

120

 

5

3

180

 

Notes

Exercise

Week 12 Day 2   Sets Reps

Rest (secs)

One Arm Dumbbell Row

4

12

90

Chin Ups

4

12

90

Bent Lateral Raise

4

12

90

Front Raise plate

4

12

90

Barbell Curls

4

12

90

Standing Dumbbell Curls

4

12

90 

Lying Tricep Extension

4

12

90

Tricep Rope Pushdowns

4

12

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 12 Exercise Military Press      

Week 12 Day 3  

Sets Reps Rest (secs) 1 2 1 5

15 12 10 7

  Flat Dumbbell Press

60 90 120 180

     

  4

12

Notes

  120

 

    Stiff Leg Dead lift

2

8

90

 

 

2

6

90

 

 

5

3

180

Exercise

Week 12 Day 4   Sets Reps

Rest (secs)

Dumbbell Upright Row

4

10

90

One Arm Lateral Raises

4

10

90

Wide Grip Pulldown

4

8

120

 Low Pulley Row Wide Grip

4

8

120

Tate Press

4

12

90

Lying Tricep Extension

4

12

90 

Hammer Curls

4

12

90

Incline Dumbbell Curls

4

12

90

Copyright Strength Works International Publishing Inc 2013

Notes

Week 12 Exercise

Week 12 Day 5  

Sets Reps

Rest (secs)

Squats

1

12

60

 

2

8

90

 

1

6

120

 

5

3

180

  Incline Bench Press

  1

12

60

2

8

90

 

1

6

120

 

5

3

180

 

Notes

Week 12 Final Notes_________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ ____________________________________________ Copyright Strength Works International Publishing Inc 2013