Spreadsheet: 875480d1722039838-simplifying-conditional-formatting-to-signal-unneeded-rows-v6-rebuild-project-excel_idiocy-
Sheet: Exercise Selection

Upper Back | Lats | Primær Quad | Sekundær Quad | Primær Posterior Chain | Sekundær Posterior Chain | Primær Chest | Sekundær Chest | Shoulders | Lateral Delts | Rear Delts | Biceps | Triceps | Abs | Forearms | Calves | Adductor | Abductor | Set Type | RPE CHART | RPE CHART SBD/DELOAD | [NAME] | [NAME] | [NAME] | SBD Back off Set | SBD Back Off reps | SBD Back Off RPE | Primær | Set range | Peaking Teknik Rep range | Peaking Deload Rep range | Progression Point
Bent Over Row | Lat Pulldown - Straight | [NAME] | Leg Extension | RDL | Seated Leg Curls | Flat Dumbbell Press | Chest Machine Press | Overhead Press | Dumbbell Lateral Raise | Face Pull (Rear Delt Emphasis) | Barbell Curl | Tricep Pushdown - Straight | Cable Ab Crunch | Cable Finger Curl - D-handle | Leg Press Calf Raise | Adducter Machine | Abductor Machine | STRAIGHT SET | 6 | 5 | [NAME] | Comp Bench | Comp [NAME] | 1 | 1 | 6 | [NAME] | 1 | 3 | 2 | 5 REPS PROGRESSION TARGET
Smith Machine Bent Over Row | Lat Pulldown - Neutral | [NAME] | Single-leg Leg Extension | Deficit RDL | Lying [NAME] | Incline Dumbbell Press | [NAME] | Seated Overhead Press | Seated Dumbbell Lateral Raise | Chest Supported Dumbbell Ski | Dumbbell Curl | Tricep Pushdown - Ez-bar | Ab Wheel Rollout | Cable Finger Curl - Straight | Single-leg Leg Press Calf Raise | Cable Hip Adduction | Hip Cable Abduction | DROP SET | 6.5 | 5.5 | Paused [NAME] | 2-Count Bench | Paused [NAME] | 2 | 2 | 6.5 | [NAME] | 2 | 4 | 3 | 6 REPS PROGRESSION TARGET
Pendlay Row | Lat Pulldown - Triangle | [NAME] | Single-leg Leg Press | SLDL | 45 Degree Back Raise | Flat Smith Machine Press | Incline Cable Press | Seated Smith Machine Overhead Press | Single-arm Cable Lateral Raise | Chest Supported Reverse Dumbbell Fly | Seated Dumbbell Curl | Tricep Pushdown - Triangle | QL Raise | Dumbbell [NAME] | Elevated Single-leg Calf Raise |  | [NAME] [NAME] |  | 7 | 6 | Tempo Comp Squat | Tempo Bench | Deficit Deadlift | 3 | 3 | 7 | [NAME] | 3 | 5 | 4 | 7 REPS PROGRESSION TARGET
Chest Supported Row | Lat Pulldown - w/Handles | Smith Machine Squat | Single-Leg Hack Squat | Deficit SLDL | Glute-Ham Raise | Incline Smith Machine Press | Seated Cable Incline Fly | Seated Dumbbell Overhead Press | Behind-back Cable Lateral Raise | [NAME] | Ez-bar Curl | Tricep Pushdown - Rope | [NAME] Carry | Barbell Finger Curls | 45 Degreee Calf Raise Machine |  | Glute Med Kickback |  | 7.5 | 6.5 | High-bar Squat | Pin Bench | Halting [NAME] | 4 | 4 | 7.5 |  | 4 |  |  | 8 REPS PROGRESSION TARGET
Chest Supported Dumbbell Row | Lat Pulldown - Narrow Power Grip | Smith Machine Front & Back Elevated Bulgarian Split Squats | Sissy Hack Squat | Good Morning | Front Elevated Reverse Smith Machine Lunge | Incline Bench |  | Behind-Neck-Press | Behind-back Single-arm Cable Lateral Raise | Cable Rear Delt Fly | Incline Dumbbell Curl | Single-arm Tricep Pushdown - Handle | Hanging Leg Raise | Hammer Curl |  |  |  |  | 8 | 7 | Paused High-bar Squat | [NAME] | Tempo Deadlift | 5 | 5 | 8 |  | 5 |  |  | 9 REPS PROGRESSION TARGET
Seated Chest Supported Row | Lat Pulldown - Medium Power Grip |  |  | Narrow Stance Good Morning | [NAME] | [NAME] (Chest Emphasis) |  | Seated Smith Machine Behind-Neck-Press | Cable Y-raise | Single-arm Cable Rear Delt Fly | Lying Dumbbell Curl | Single-arm Tricep Pushdown - Rope | Roman Chair Leg Raise | Preacher Hammer Curl |  |  |  |  | 8.5 | 7.5 | [NAME] | Tempo [NAME] | Sumo Deadlift | 6 | 6 | 8.5 |  |  |  |  | 10 REPS PROGRESSION TARGET
Cable Row - Straight | Lat Pulldown - Wide Power Grip |  |  | SSB Good Morning | [NAME] |  |  | Shoulder Machine Press | Lying Cable Lateral Raise | Bent Over Rear Delt Dumbbell Fly | Bayesian Curl | Double Crossover Cable Pushdown | [NAME] | Seated Hammer Curl |  |  |  |  | 9 | 8 | Paused SSB Squat | Close Grip Bench | SLDL |  | 7 | 9 |  |  |  |  | 11 REPS PROGRESSION TARGET
Cable Row - Neutral | Lat Pulldown - Underhand Grip |  |  |  | Single-leg  Smith Machine RDL |  |  | Reverse Seated Shoulder Machine Press | Super ROM Standing Dumbbell Lateral Raise |  | Behind Back Cable Curl | Cross Body Cable Pushdown | GHD [NAME] | Wall-supported Hammer Curl |  |  |  |  | 9.5 | 8.5 | [NAME] | Close [NAME] | Deficit SLDL |  | 8 | 9.5 |  |  |  |  | 12 REPS PROGRESSION TARGET
Cable Row - Neutral grip w/Handles | Lat Pulldown - Single Arm Chest Supported 45 Degree |  |  |  |  |  |  |  | Super ROM Seated Dumbbell Lateral Raise |  | Seated Behind-back Cable Curl | Seated Machine Tricep Pushdown | [NAME] | Reverse Ez-bar Curl |  |  |  |  | 10 | 9 | Front Squat | Incline Bench | RDL |  | 9 | 10 |  |  |  |  | 13 REPS PROGRESSION TARGET
Cable Row - Medium Power Grip | Cable Pullover - Straight |  |  |  |  |  |  |  | Smith Machine Upright Row |  | Cable Curl - Straight | Cable Tricep Kickback | Ab Crunch Machine | Reverse Cable Curl |  |  |  |  |  | 9.5 | Pin Squat | Incline Close Grip Bench | Deficit RDL |  | 10 |  |  |  |  |  | 14 REPS PROGRESSION TARGET
Cable Row - Wide Power Grip | Cable Pullover - Triangle |  |  |  |  |  |  |  |  |  | Cable Curl - Neutral | D-handle Cable Tricep Kickback |  |  |  |  |  |  |  | 10 |  |  |  |  | 11 |  |  |  |  |  | 15 REPS PROGRESSION TARGET
T-bar Row | Cable Pullover - Neutral |  |  |  |  |  |  |  |  |  | Cable Curl - Ez-bar | Singe-arm Cross Body Cable Pushdown |  |  |  |  |  |  |  |  |  |  |  |  | 12 |  |  |  |  |  | 16 REPS PROGRESSION TARGET
[NAME] | Cable Pullover - Neutral w/Handles |  |  |  |  |  |  |  |  |  | Cable Curl - Rope | Incline Pushdown - Straight |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 17 REPS PROGRESSION TARGET
Seal Row | Cable Pullover - Rope |  |  |  |  |  |  |  |  |  | [NAME] | Incline Pushdown - Triangle |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 18 REPS PROGRESSION TARGET
[NAME] (Upper Back Emphasis) | Kneeling Cable Pullover - Rope |  |  |  |  |  |  |  |  |  | [NAME] | Incline Pushdown - Ez-bar |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 19 REPS PROGRESSION TARGET
Single-arm Machine Row | Cable Row - Neutral |  |  |  |  |  |  |  |  |  | Machine Preacher Curl | Incline Pushdown - Rope |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 20 REPS PROGRESSION TARGET
Chest Supported Reverse Dumbbell Fly (Upper Back Emphasis) | Cable Row - Neutral grip w/Handles |  |  |  |  |  |  |  |  |  | Cable Bench-supported Concentration Curl | Cable Overhead Extension - Straight |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 21 REPS PROGRESSION TARGET
Face Pull (Upper Back Emphasis) | [NAME] |  |  |  |  |  |  |  |  |  | Single-arm Cable Crucifix Curl | Cable Overhead Extension - Rope |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 22 REPS PROGRESSION TARGET
 | Cable Row - Handles |  |  |  |  |  |  |  |  |  | Wall-Supported Dumbbell Curl | Cable Overhead Extension - Ez-bar |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 23 REPS PROGRESSION TARGET
 | Cable Row - Narrow Power Grip |  |  |  |  |  |  |  |  |  | Wall-supported Single-arm Dumbbell Curl | Single-arm Cable Incline Skullcrusher |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 24 REPS PROGRESSION TARGET
 | Cable Row - Medium Power Grip |  |  |  |  |  |  |  |  |  | [NAME]-supported Cable Curl | Hunched Over Cable Overhead Extension |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 25 REPS PROGRESSION TARGET
 | Cable Row - Single-arm D-handle |  |  |  |  |  |  |  |  |  |  | Katana Cable Extension |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 26 REPS PROGRESSION TARGET
 | Dumbbell Chest Supported Row (Lat Emphasis) |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 27 REPS PROGRESSION TARGET
 | Single-arm Dumbbell Row |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 28 REPS PROGRESSION TARGET
 | Row Machine (Lat Emphasis) |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 29 REPS PROGRESSION TARGET
 | Assisted Pull-up Machine |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  |  | 30 REPS PROGRESSION TARGET