GENE — 12 Week Program

Full Plan

Browse All 12 Weeks

Past Workouts

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Track Measurements

Body Weight (lbs)

Chest (in)

Left Arm (in)

Right Arm (in)

Waist (in)

Shoulders (in)

Exercise	Month 1	Month 2	Month 3
DB Flat Bench	30–35×15	40–45×12	45–50×10
DB Incline Press	25–30×15	35–40×12	40–45×10
Goblet Squat	30–35×15	40–45×12	45–50×10
Chest-Supp Row	25–30×15	35–40×12	40–45×10
DB RDL	15–20×15	25–30×12	30–35×10
Seated OH Press	20–25×15	30–35×12	35–40×10

MEASUREMENT HISTORY

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