Day 1
DATE
Chest:
1) Flat Smith Machine Press
Sets of 5 until you can't do 5 reps
then back down 5% until you get 20 reps
10% x 5
25% x 5
20% x 5
35% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Continued
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
DATE
Back:
1) Bent Over Barbell Rows (Overhand Grip)
Sets of 5 until you can't do 5 reps
then back down 5% until you get 20 reps
10% x 5
25% x 5
20% x 5
35% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Continued
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
DATE
Arms:
SUPER SET
1 & 2
1) Cable Curls with EZ Curl Handle
Sets of 5 until you can't do 5 reps
then back down 5% until you get 20 reps
10% x 5
25% x 5
20% x 5
35% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Pushdowns with EZ Curl Handle
Sets of 5 until you can't do 5 reps
then back down 5% until you get 20 reps
10% x 5
25% x 5
20% x 5
35% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
DATE
Legs:
1) Smith Machine Box Squats
Sets of 5 until you can't do 5 reps
then back down 5% until you get 20 reps
10% x 5
25% x 5
20% x 5
35% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Continued
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
DATE
Delts:
1) Seated Front Barbell Press
Sets of 5 until you can't do 5 reps
then back down 5% until you get 20 reps
10% x 5
25% x 5
20% x 5
35% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Continued
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
+/-5% x ?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____