Spreadsheet: 863063d1710618889-excel-automation-retrieving-previous-data-based-on-dropdown-selection-and-row-reference-sample
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
Bent Over Row | Lat Pulldown, Neutral | [NAME] | Leg Extensions | RDL | 45 Degree Back Raise | Flat Dumbbell Press | Chest Machine | Overhead Press | Dumbbell Lateral Raise | Face Pulls | Barbell Curls | Tricep Pushdown, Straight | Hanging [NAME] | Dumbbell [NAME] | Standing Calf Raise Machine | Adducter Machine | Abductor Machine | STRAIGHT SET | 6 | 5 | [NAME] | Comp Bench | Comp [NAME] | 1 | 1 | 6 | [NAME] | 1 | 3 | 2
Bent Over Row, [NAME] | Lat Pulldown, Triangle | Platz [NAME] | Sucide Leg Extensions 20;20;20 | Deficit RDL | Lying [NAME] | Flat Dumbbell Press w/Stretch | Cable Fly | Paused Overhead Press | Seated Dumbbell Lateral Raise | Seated Face Pulls | Bayesian Curl | Tricep Pushdown, Ez-bar Wide | Roman Chair Leg Raise | Concentration Dumbbell Fingercurls | Standing Calf Raise Machine w/Stretch | Bent-Over Adducter Machine | Hip Cable Abduction | DROP SET | 6.5 | 5.5 | Paused [NAME] | 3-Count Bench | Paused [NAME] | 2 | 2 | 6.5 | [NAME] | 2 | 4 | 3
Bent Over Row, [NAME] | Lat Pulldown W/handles | Paused [NAME] | Single-leg Leg Extensions | Snatch RDL | Sucide Lying [NAME] 20;20;20 | Incline Dumbbell Press | High Incline Fly | Seated Overhead Press | Super ROM Standing Dumbbell Lateral Raise | Standing Dumbbell Ski | Bench-supported Concentration Curl | Tricep Pushdown, Ez-bar Narrow | Cable Ab Crunches | Barbell Finger Curls | Seated Calf Raise | Copenhagen Hip Adduction | [NAME] [NAME] |  | 7 | 6 | High-bar Squat | [NAME] | Halting [NAME] | 3 | 3 | 7 | [NAME] | 3 | 5 | 4
Pendlay Row | Lat Pulldown, Small Power Grip | Reversed Hack Squat | Smith Machine Rear Elevated Bulgarian Split Squats | Smith Machine Deficit RDL | Single-leg Lying [NAME] | Incline Dumbbell Press W/Stretch | Low [NAME] | Seated Smith Machine Overhead Press | Seated super ROM Dumbbell Lateral Raise | Chest Supported Dumbbell Ski | Cable Concentration Curl | Tricep Pushdown, Triangle | GHD [NAME] | Cable Finger Curl | Standing Smith Machine Calf Raise | Cable Adductions | Plate Abductor Raise (Straight Leg) |  | 7.5 | 6.5 | Paused High-bar Squat | Close Grip Bench | Deficit Deadlift | 4 | 4 | 7.5 |  | 4
Pendlay Row, [NAME] | Lat Pulldown, Medium Power Grip | [NAME] | Smith Machine Front & Back Elevated Bulgarian Split Squats | SLDL | Seated Leg Curls | Flat Smith Machine Press | Incline Cable Fly | Standing Dumbbell Overhead Press | Chest Supported Dumbbell Laterial Raise | Chest Supported Reverse Dumbbell Fly | Cable Curl, Ez-bar | Tricep Pushdown, Rope | [NAME] | Barbell Wrist Curl | Leg Press Calf Raise |  | Plate Abductor Raise ([NAME]) |  | 8 | 7 | [NAME] | Close [NAME] | Block Deadlift | 5 | 5 | 8 |  | 5
Chest Supported Row | Lat Pulldown, Wide Power Grip | Smith Machine Squat | Sissy Hack Squat | Deficit SLDL | Suicide Seated Leg Curls 20;20;20 | Incline Smith Machine Press | Cable Press | Seated Dumbbell Overhead Press | Chest Supported Single-arm Dumbbell Laterial Raise | Reverse [NAME] | Cable Curl, Neutral Grip | Single-arm Tricep Pushdown, Handle | 45 Degree Oblique Raise | Cable Wrist Curl | Single-leg Leg Press Calf Raise |  |  |  | 8.5 | 7.5 | Paused SSB Squat | Wide Grip Bench | Sumo Deadlift | 6 | 6 | 8.5
Chest Supported Dumbbell Row | Lat Pulldown, Single arm Kneeling | [NAME] | Single-leg, Leg Press | Good Morning | Single-leg Seated Leg Curls | Wide Grip Incline Smith Machine press | Single-arm Cable Press Down | Behind-Neck-Press | Single-arm Cable Lateral Raise | Standing 45 Degree Reverse Pec Deck | Cable Curl, Ropes | Single-arm Tricep Pushdown, Rope | GHD Oblique Raise | Seated Narrow Wrist Curl | Elevated Single-leg Calf Raise |  |  |  | 9 | 8 | Tempo [NAME] | Incline Bench | Tempo Deadlift |  | 7 | 9
Chest Supported Reverse Dumbbell Fly | Lat Pulldown, Single Arm Chest Supported 45 Degree | Front Squat | Smith Machine Lunge | Narrow Good Morning | Glute Ham Raise | Incline Bench | [NAME] | Seated Smith Machine Behind-Neck-Press | Single-arm Cable Lateral Raise w/Ankle Strap | [NAME] | Cable Curl, Straight | Single-arm Tricep Pushdown Bent-over, Rope | Ab Wheel Rollouts | Dumbbell Wrist Curl |  |  |  |  | 9.5 | 8.5 | [NAME] | Incline Close Grip Bench | Snatch Grip Deadlift |  | 8 | 9.5
Cable Row, Straight | Cross Body Single-arm Lat pulldown | [NAME] | Dumbbell Lunge | Smith Machine Good Morning | [NAME] | [NAME] (Chest Emphasis) | [NAME] | Smith Machine Behind-Neck-Press | Lu-Raise | Cable Rear Delt Fly | Close Grip Ez-bar Curl | Cross Body Cable Pushdown | Seated Ab Crunch Machine | Barbell Wrist Extension |  |  |  |  | 10 | 9 | Front Squat | Tempo Bench | Trapbar Deadlift |  | 9 | 10
Cable Row, Neutral | BNP Lat Pulldown, Straight | Smith Machine Rear Elevated Bulgarian Split Squats | Step-up | SSB Good Morning | Dumbbell RDL |  |  | Shoulder Machine Press | TYI Raise | Single-arm Cable Rear Delt Fly | [NAME] | Singe-arm Cross Body Cable Pushdown | Plank | Ez-bar Wrist Extension |  |  |  |  |  | 9.5 | [NAME] | Tempo Larsen Press |  |  | 10
Cable Row, Neutral grip/w handles | BNP Lat Pulldown, Wide Power Grip | Smith Machine Front & Back Elevated Bulgarian Split Squats | Single Leg Touch Down | Narrow SSB Good Morning | Nordic Hamstring Curl |  |  | Reverse Seated Shoulder Machine Press | Upright Row, ez-car | Bent Over Rear Delt Dumbbell Fly | Dumbbell Curls | Incline Pushdown, Straight | Side Plank | [NAME] Extension |  |  |  |  |  | 10 | Pin Squat | Pin Bench |  |  | 11
Cable Row, Medium Power Grip | Cable Pullover, Straight |  |  | Hip-Thrust | Glute Pull Through |  |  | Reverse Standing Shoulder Machine Press |  | [NAME], Smith Machine Upright Row | Dumbbell Preacher Curl | Incline Pushdown, Triangle | Straight-arm Weighted Crunch (Plates) | Meadows Wrist Curl |  |  |  |  |  |  | [NAME] | Spoto Bench |  |  | 12
Cable Row, Wide Power Grip | Cable Row, Handles |  |  |  | Front Elevated Reverse Smith Machine Lunge |  |  | [NAME] |  |  | Dumbbell Spider Curl | Incline Pushdown, Rope | Straight-arm Weighted Crunch (Ez-bar) | Banded Wrist Extension |  |  |  |  |  |  |  | [NAME]
T-bar Row | Cable Row, Neutral grip w/Handles |  |  |  |  |  |  |  |  |  | Ez-bar Curl | Incline Pushdown, Ez-bar Wide | [NAME] Carry | Banded Wrist Curl |  |  |  |  |  |  |  | Block Bench
T-bar Row, [NAME] | Cable Row, Triangle |  |  |  |  |  |  |  |  |  | Ez-bar Spider Curl | Incline Pushdown, Ez-bar Narrow |  | Cable Wrist Curl w/handles
[NAME] | Cable Row, Power Grip Narrow |  |  |  |  |  |  |  |  |  | [NAME] | Kneeling Tricep Extension, Straight |  | Cable Wrist Extension w/handles
Seal Row | Cable Row, Single-arm |  |  |  |  |  |  |  |  |  | Inverted Dumbbell Preacher Curl | Kneeling Tricep Extension, Rope |  | Hammer Curl
Seated Face Pulls (Upper Back Emphasis) | Cable Pullover, Straight |  |  |  |  |  |  |  |  |  | Knee-supported Concentration Curl | Kneeling Tricep Extension, Ez-bar |  | Preacher Hammer Curl
 | Cable Pullover, Triangle |  |  |  |  |  |  |  |  |  | [NAME], Ez-bar | Cable Overhead Extension, Straight |  | Seated Hammer Curl
 | Cable Pullover, Neutral |  |  |  |  |  |  |  |  |  | [NAME], Single-arm Dumbbell | Cable Overhead Extension, Rope |  | Wall-supported Hammer Curl
 | Cable Pullover, Neutral w/Handles |  |  |  |  |  |  |  |  |  | Seated Dumbbell Curls | Cable Overhead Extension, Ez-bar |  | Single-arm, Reverse Preacher Hammer Curl
 | Cable Pullover, Rope |  |  |  |  |  |  |  |  |  | Single-arm Cable Crucifix Curl | Hunched Over Cable Overhead Extension |  | Reverse Ez-bar Curl
 | Kneeling Cable Pullover, Ez-bar |  |  |  |  |  |  |  |  |  | Single-arm Cable Curl | Cable Tricep Kickback |  | Reverse Ez-bar Curl w/slow eccentric
 | Kneeling Cable Pullover, Rope |  |  |  |  |  |  |  |  |  | Wall-Supported Dumbbell Curl | Bent-over Cable Tricep Kickback |  | Reverse Barbell Curl
 | Dumbbell Chest Supported Row (Lat Emphasis) |  |  |  |  |  |  |  |  |  | Wall-supported 1-arm Dumbbell Curl | Ez-bar Skullcrusher
 |  |  |  |  |  |  |  |  |  |  | Lying Cable Curl, Straight | Dumbbell Skullcrusher
 |  |  |  |  |  |  |  |  |  |  | Lying Cable Curl, Ez-bar | Lying Cable Skullcrusher
 |  |  |  |  |  |  |  |  |  |  | Lying Cable Curl, Rope | Katana Cable Extensions
 |  |  |  |  |  |  |  |  |  |  |  | Gm-press
 |  |  |  |  |  |  |  |  |  |  |  | Smith Machine Gm-Press
 |  |  |  |  |  |  |  |  |  |  |  | [NAME] (Tricep Emphasis)