The Vikings Bare Bones Spreadsheet

Day 1
Exercise: Max # of Sets - Goal # of Reps (Increase weight when reached)

Back Squat: 4 Sets - 32 Reps
Bench Press: 3 Sets - 32 Reps
Barbell Row: 3 Sets - 25 Reps
Seated Leg Curl: 3 Sets - 30 Reps
Seated DB Press or Military Press: 2 Sets - 20 Reps
Wide Grip Pulldown: 3 Sets - 30 Reps
Abs: 3 Sets - 40 Reps
Calves: 3 Sets - 40 Reps
Day 2
Deadlift or Romanian Deadlift: 3 Sets - 30 Reps
Leg Press: 3 Sets - 30 Reps
Incline DB Press: 3 Sets - 30 Reps
Close Grip T-Bar or Cable Rows: 3 Sets - 30 Reps
Lateral Raise: 3 Sets - 30 Reps
Barbell Shrug: 3 Sets - 30 Reps
Straight Arm Pulldown: 3 Sets - 40 Reps
Face Pull: 3 Sets - 40 Reps
Barbell Curl: 3 Sets - 30 Reps
Skullcrusher: 3 Sets - 30 Reps
Day 3
Lying Leg Curl: 3 Sets - 30 Reps
Close Grip Pulldown: 3 Sets - 30 Reps

Day 1
Seated Leg Curl: 3 Sets - 30 Reps
Wide Grip Pulldown: 3 Sets - 30 Reps
Day 2
Close Grip T-Bar or Cable Rows: 3 Sets - 30 Reps
Lateral Raise: 3 Sets - 30 Reps
Barbell Shrug: 3 Sets - 30 Reps
Straight Arm Pulldown: 3 Sets - 40 Reps
Face Pull: 3 Sets - 40 Reps
Skullcrusher: 3 Sets - 30 Reps
Day 3
Lying Leg Curl: 3 Sets - 30 Reps
Close Grip Pulldown: 3 Sets - 30 Reps


Date:
Weight Reps
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Weight Reps
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Upper
Military Press: 3 Sets - 25 Reps
Wide-Grip Pulldowns or Pullups: 3 Sets - 30 Reps
One-Arm Cable Rows or DB Rows: 3 Sets - 30 Reps
Straight-Arm Pulldowns: 3 Sets - 40 Reps
Face Pulls: 3 Sets - 40 Reps
Lower
Hack Squat: 3 Sets - 30 Reps
Lying Leg Curls: 3 Sets - 30 Reps
Single Leg Press: 3 Sets - 35 Reps
Upper
Lateral Raises: 3 Sets - 30 Reps
Barbell Shrugs: 3 Sets - 30 Reps
Skullcrushers: 3 Sets - 30 Reps
Overhead Cable Extension: 3 Sets - 35 Reps
Cable Hammer Curl: 3 Sets - 35 Reps
Lower
Romanian Deadlift: 3 Sets - 30 Reps
Leg Extension: 3 Sets - 35 Reps
Leg Curl: 3 Sets - 35 Reps
Upper
One-Arm Cable Rows or DB Rows: 3 Sets - 30 Reps
Lower
Upper
Barbell Shrugs: 3 Sets - 30 Reps
Overhead Cable Extension: 3 Sets - 35 Reps
Cable Hammer Curl: 3 Sets - 35 Reps
Lower
Leg Extension: 3 Sets - 35 Reps
Leg Curl: 3 Sets - 35 Reps
Date:
Weight Reps
Date:
Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
Upper
Lower
Pull
T-Bar, Cable, or DB Rows: 3 Sets - 30 Reps
Close-Grip Pulldowns: 3 Sets - 35 Reps
Hammer, Cable, or DB Curls: 3 Sets - 35 Reps
Push
Cable Crossovers: 3 Sets - 40 Reps
Overhead Cable Extensions: 3 Sets - 35 Reps
Legs
Leg Extensions: 3 Sets - 35 Reps
Leg Curls: 3 Sets - 35 Reps
Upper
Lower
Pull
T-Bar, Cable, or DB Rows: 3 Sets - 30 Reps
Close-Grip Pulldowns: 3 Sets - 35 Reps
Hammer, Cable, or DB Curls: 3 Sets - 35 Reps
Push
Cable Crossovers: 3 Sets - 40 Reps
Overhead Cable Extensions: 3 Sets - 35 Reps
Legs
Leg Extensions: 3 Sets - 35 Reps
Leg Curls: 3 Sets - 35 Reps
Date:
Weight Reps
Date:
Weight Reps
Date:
Weight Reps
Date:
Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Weight Reps
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Date:
Weight Reps
Back Squat Bench Press
Date Weight Reps Weight Reps
Barbell Row Seated Leg Curl
Weight Reps Weight Reps
Lying Leg Curl Seated DB Press/Military Press
Wide Grip Pulldown Close Grip Pulldown
Abs Calves
Deadlift/Romanian Deadlift Leg Press
Incline DB Press Close Grip T-Bar/Cable Rows
Deadlift/Romanian Deadlift Lateral Raise
Barbell Shrug Straight Arm Pulldown
Face Pull Barbell Curl
Skullcrusher
Weight Reps
Bench Press Barbell Row
Military Press Wide Grip Pulldown/Pullup
Incline DB Press One Arm Cable Row/DB Row
Straight Arm Pulldown Face Pull
Lateral Raise Barbell Shrug
Barbell Curl Skullcrusher
Overhead Cable Extension Cable Hammer Curl
Back Squat Deadlift
Romanian Deadlift Hack Squat
Lying Leg Curl Single Leg Press
Abs Calves
Leg Press Leg Extension
Leg Curl
Weight Reps
Barbell Row Wide Grip Pulldown/Pullup
T-Bar/Cable/DB Row Close Grip Pulldown
Straight Arm Pulldown Face Pull
Barbell Curl Hammer/Cable/DB Curl
Bench Press Military Press
Incline DB Press Cable Crossover
Lateral Raise Skullcrusher
Overhead Cable Extension
Weight Reps
Back Squat Romanian Deadlift
Leg Press Leg Extension
Leg Curl Abs
Calves
Weight Reps

The Vikings Bare Bones Spreadsheet

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The Vikings Bare Bones Spreadsheet

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Day 1

Exercise: Max # of Sets - Goal # of Reps (Increase weight when reached)

Bench Press: 3 Sets - 32 Reps

Barbell Row: 3 Sets - 25 Reps

Seated Leg Curl: 3 Sets - 30 Reps

Seated DB Press or Military Press: 2 Sets - 20 Reps

Wide Grip Pulldown: 3 Sets - 30 Reps

Abs: 3 Sets - 40 Reps

Calves: 3 Sets - 40 Reps

Leg Press: 3 Sets - 30 Reps

Incline DB Press: 3 Sets - 30 Reps

Close Grip T-Bar or Cable Rows: 3 Sets - 30 Reps

Lateral Raise: 3 Sets - 30 Reps

Barbell Shrug: 3 Sets - 30 Reps

Straight Arm Pulldown: 3 Sets - 40 Reps

Face Pull: 3 Sets - 40 Reps

Barbell Curl: 3 Sets - 30 Reps

Skullcrusher: 3 Sets - 30 Reps

Bench Press: 3 Sets - 25 Reps

Barbell Row: 3 Sets - 25 Reps

Lying Leg Curl: 3 Sets - 30 Reps

Seated DB Press or Military Press: 2 Sets - 20 Reps

Close Grip Pulldown: 3 Sets - 30 Reps

Abs: 3 Sets - 40 Reps

Bench Press: 3 Sets - 32 Reps

Barbell Row: 3 Sets - 25 Reps

Seated Leg Curl: 3 Sets - 30 Reps

Seated DB Press or Military Press: 2 Sets - 20 Reps

Wide Grip Pulldown: 3 Sets - 30 Reps

Abs: 3 Sets - 40 Reps

Calves: 3 Sets - 40 Reps

Leg Press: 3 Sets - 30 Reps

Incline DB Press: 3 Sets - 30 Reps

Close Grip T-Bar or Cable Rows: 3 Sets - 30 Reps

Lateral Raise: 3 Sets - 30 Reps

Barbell Shrug: 3 Sets - 30 Reps

Straight Arm Pulldown: 3 Sets - 40 Reps

Face Pull: 3 Sets - 40 Reps

Barbell Curl: 3 Sets - 30 Reps

Skullcrusher: 3 Sets - 30 Reps

Bench Press: 3 Sets - 25 Reps

Barbell Row: 3 Sets - 25 Reps

Lying Leg Curl: 3 Sets - 30 Reps

Seated DB Press or Military Press: 2 Sets - 20 Reps

Close Grip Pulldown: 3 Sets - 30 Reps

Calves: 3 Sets - 40 Reps

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