Day 1
MEDIUM
30 min
DATE
Chest:
1) Incline Cambered Barbell Press
2) Flat Dumbbell Flyes
Day 2
MEDIUM
30 min
DATE
Back:
1) 3/4 Deadlifts
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Day 3
HEAVY
30 min
DATE
Arms:
1) Pushdowns with EZ Curl Handle
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) Cable Curls with EZ Curl Handle
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.
Day 4
LIGHT
35 min
DATE
Legs:
SUPER SET
1 & 2 with same weight
1) Smith Machine Squats
2) Smith Machine Calf Raises
3 & 4
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 5
MED/HEAVY
30 min
DATE
Delts:
SUPER SET
1 & 2 with same weight
1) Barbell Front Raises
2) Wide Grip Barbell Upright Rows
