Fitness Goal

My fitness goal was to hit 225 on my dead lift

Week 1:start of with 3 sets of 10 of pullps

Than move on to seated lat pull down 4 sets of 8-12

T-bar row 4 sets 8-12 

Next do 3 sets of 10 of the bent over rows. 

Deadlifts : 1st set 135 for 12 reps

             2nd set 165 for 10 reps
             3rd set 185 for 8 reps

Week 2: Start with 3 sets of 10 of pullups 

Next I do the one arm pull back for stronger back we do 4sets of 10 

Than after that I do the standing latt pulldown 4 sets 8-12

 Deadlifts: 1st set 135 for 12 reps
              2nd set 165 for 10 reps
              3rd set 185 for 8 reps
               4th set 205 for 8 reps

Week 3: Start with pullups 3 sets of 10 

Seated latpull down with wider grip to hit the latts a bit more

Seated rows 4 sets of 8-12 

T- bar row 4 sets 8-12

Standing latt pull down 4 sets 8-12 

Deadlifts: 1st set 135 for 12 reps
               2nd set 165 for 10 reps
               3rd set 185 for 8 reps
               4th set 205 for 8 reps

Week 4: Start with 3 sets of 10 of wide grib pullups 

Than I move on to seated rows

After I do 4 sets of 8-12 on the t- bar row

Next is the standing latt pull down 4 sets of 8-12

Deadlifts: 1st set 135 for 12 reps
               2nd set 185 for 10 reps
               3rd set 205 for 8 reps
               4th set 225 for 3 reps

Week 5: Start with inside grip pull ups 

Seated rows 4sets of 10 

Seated latt pull down reverse grip 4 sets 8-12 

Standing latt pull down 4 sets 8-12 

T-bar row 4 sets 8-12 reps 

Bent over rows 4 sets 8-12 

Deadlifts: 1st set 135 for 12 reps
               2nd set 185 for 10 reps
               3rd set 205 for 8 reps
                4th set 225 for 5 reps
I increased my sets for deadlifts from 3 to 4 on my second week which really helped me reach my goal. All the exercises I did before doing my last excercise the deadlifts really helped me reach my goal because every exercise made my back stronger so when it came to the deadllift I was able to lift heavier the next time. My back day is either Wednesday or Thursday, Monday is usually arms, Tuesday I like doing sholders, Thursday is usually my ideal day to do chest, I rest on Fridays, than legs are on Saturdays, and Subday I repeat a muscle, usually chest. I also started a healthier meal plan consisting a lot of protiens and less fats which helped build more muscle and I noticed eating healthier gave me more energy when I worked out.