(This is a screenshot of TPW app’s workout tracker)
Note: The given numbers (12/10/8/8) are the number of reps done on each set.
If a certain machine isn’t available in al gyms, the alternative exercise is given inside ( )
All sets are taken to failure or very close to failure
If something like 12-8 is written, that means it’s a drop set where the first set was done for 12 reps to failure, then the weight was dropped immediately to do another set for 8 reps to failure, with no rest
Rest periods are 45-60 secs on most sets
SUPERSET = 2 Exercises back to back with no rest