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UGL OZ domestic-supplyUS-PHARMACIESUGFREAKParaPharma

Approved Log Kcook Progression and Muscle Gain Log

QUADS & HAMSTRINGS

QUADS

Squat - 4x15- 307 lb

Leg Press - 2x20 - 524 lb

Cross Arm Front Squat - 2x20 - 217 lb

Leg Press - 2x40 - 348 lb

Single Leg Press - 2x30 - 340 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 291 lb

Leg Curl - 2x20 - 204 lb

Leg Curl - 1 x 40 - 141 lb
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SHOULDERS & TRICEPS

SHOULDERS

Seated Barbell Press - 4x15 - 180 lb

Seated Arnold Press - 3x20 - 79 lb

Barbell Front Raise - 3x20 - 109 lb

Dumbbell Lateral Raise - 2x40 - 43 lb

TRICEPS

Close Grip Bench Press - 2x15 - 231 lb

Seated French Press - 2x20 - 91 lb

Seated EZ Bar Skullcrusher - 2x20 - 126 lb

Cable Tricep Extension - 1x40 - 101 lb
 
BACK, CALVES & ABS

BACK

Deadlift - 4x20 - 351 lb

Barbell Rows - 3x20 - 208 lb

Lat Pull Down - 3x20 - 200 lb

Seated Cable Row - 2x40 - 109 lb

CALVES

Seated Calf Raise - 3x20 - 241 lb

45 Degree Calf Raise - 3x30 - 142 lb

ABS

Reverse Crunch - 40
 
CHEST & BICEPS

CHEST

Bench Press - 4x15 - 232 lb

Incline Bench Press - 2x15 - 211 lb

Dumbbell Bench Press - 2x15 - 105 lb

Dumbbell Flys - 2x40 - 67 lb

BICEPS

Pinwheel Curls - 2x15 - 66 lb

Standing Barbell Curl - 2x15 - 118 lb

Cable Preacher Curl - 1x40 - 126 lb
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QUADS & HAMSTRINGS

QUADS

Squat - 4x15- 312 lb

Leg Press - 2x20 - 529 lb

Cross Arm Front Squat - 2x20 - 222 lb

Leg Press - 2x40 - 353 lb

Single Leg Press - 2x30 - 345 lb

HAMSTRINGS

Romanian Deadlift - 2x20 - 296 lb

Leg Curl - 2x20 - 209 lb

Leg Curl - 1 x 40 - 146 lb

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