Day 1
HEAVY
HEAVY
30 min
DATE
Chest:
1) "Futron" Incline Barbell Press
Day 2
LIGHT
LIGHT
25 min
DATE
DATE
Back
1) T-Bar Rows
2) Crunches on the Ball
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MEDIUM
MEDIUM
30 min
DATE
DATE
Arms:
SUPER SET
1 & 2
1) Overhead Cable Extensions with Rope Handle
2) Seated Dumbbell Curls
SUPER SET
3 & 4 with same weights
3 & 4 with same weights
3) Barbell Wrist Curls
4) Barbell Reverse Wrist Curls
Day 4
MEDIUM
MEDIUM
30 min
DATE
DATE
Legs
SUPER SET
1, 2 & 3
1) Leg Extensions
2) Universal Machine Leg Curls
3) Standing Machine Calf Raises
Day 5
MEDIUM
MEDIUM
25 min
DATE
DATE
Delts:
SUPER SET
1 & 2
1 & 2
1) Wide Grip Cable Upright Rows
2) Seated Dumbbell Side Raises
