Day 1
HEAVY
30 min
DATE
Chest:
1) Flat Smith Machine Press
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.
2) Upward Cable Crossovers
Day 2
LIGHT
15 min
DATE
Back:
1) Seated Cable Rows with Smallest V-Shaped Handle
2) Dumbbell Shrugs
4) Double Crunches
Day 3
MED/HEAVY
30-35 min
DATE
Arms:
SUPER SET
1 & 2
1) Skull Crushers with Straight Barbell
2) Preacher Curls with EZ Curl Bar
3 & 4 with same weight
3) Barbell Reverse Wrist Curls
Day 4
MED/HEAVY
35-40 min
DATE
Legs:
1) Barbell Front Squats
2) Barbell Squats
USE #1 WEIGHTS
Day 5
MEDIUM
25-30 min
DATE
Delts:
1) Seated Dumbbell Side Raises
2) Seated Front Smith Machine Press
