Day 1
LIGHT
30 min
DATE
Chest:
1) Decline Barbell Press
SETS OF 20 UNTIL YOU CAN'T
THEN BACK DOWN TO FAILURE
2) Ab Roller
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 2
MED/HEAVY
35 min
DATE
Back:
SUPER SET
1 & 2 starting at 100%
1) Pulldowns
2) Barbell Shrugs
80% x 10-15 ____ x ____
80% x 10-15 ____ x ____
80% x 10-15 ____ x ____
Day 3
MEDIUM
35 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with Straight Handle
2) Seated Dumbbell Curls with Back Support
3 & 4 with same weight
3) Cable Kickbacks
Day 4
MEDIUM
35 min
DATE
Legs:
1) Leg Curls
2) Leg Extensions
3 & 4 with same weight
Day 5
HEAVY
25 min
DATE
Delts:
1) Seated Front Barbell Press
