Day 1
MEDIUM
MEDIUM
25 min
DATE
Chest:
1) Incline Dumbbell Press
2) Upward Cable Crossovers
Day 2
HEAVY
HEAVY
35 min
DATE
DATE
Back:
1) 3/4 Deadlifts
Day 3
LIGHT
LIGHT
30 min
DATE
DATE
Arms:
SUPER SET
1, 2, 3 & 4 with same weights
SUPER SET
1, 2, 3 & 4 with same weights
1) Skull Crushers with Straight Barbell
2) Barbell Curls
3) Barbell Reverse Curls
3) Double Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 4
MEDIUM
MEDIUM
30 min
DATE
DATE
Legs
SUPER SET
1 & 2 with same weights
1) Smith Machine Lunges
2) Standing Calf Raises
Day 5
MEDIUM
MEDIUM
30 min
DATE
DATE
Delts:
SUPER SET
1 & 2
1 & 2
1) Rear Smith Machine Press
2)
Seated Dumbbell Rear Raises
