Day 1
MEDIUM
MEDIUM
30 min
DATE
Chest:
1) Incline Dumbbell Press
2) Cable Crossovers
Day 2
HEAVY
HEAVY
30 min
DATE
DATE
Back
1) Deadlifts
GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET
10 REPS
Day 3
LIGHT
LIGHT
25 min
DATE
DATE
Arms:
SUPER SET
1, 2, 3 & 4
1) Close Grip Decline Barbell Press
2) Preacher Curls with Straight Barbell
3) Hanging Leg Raises
0 x Failure ____ x ____
0 x Failure ____ x ____
4) Hanging Knee Raises
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 4
MEDIUM
MEDIUM
35 min
DATE
DATE
Legs
1) Vertical Leg Press
2) Bulgarian Squats
0 x 10 each leg ____ x ____
0 x 10 each leg ____ x ____
0 x 10 each leg ____ x ____
0 x 10 each leg ____ x ____
SUPER SET
3 & 4
3 & 4
3) Free Weight Leg Curls
4) Seated Calf Raises
Day 5
MEDIUM
MEDIUM
25 min
DATE
DATE
Delts:
1) Seated Rear Barbell Press
2) Standing Front Raises
with Super EZ Curl Bar
with Super EZ Curl Bar
