Day 1
MEDIUM
MEDIUM
35 min
DATE
Chest:
1) Incline Dumbbell Flyes
2) Flat Barbell Press
10 Seconds Rest between sets
Day 2
MEDIUM
MEDIUM
40 min
DATE
DATE
Back
SUPER SET
1 & 2
1 & 2
1) One Arm Seated Cable Rows
2) Dumbbell Rows
SUPER SET
3 & 4
3 & 4
3) Close Grip Barbell Upright Rows
4) Lower-Back Machine
Day 3
MEDIUM
MEDIUM
30 min
DATE
DATE
Arms:
SUPER SET
1 & 2 with same weights
1) Dumbbell Crossface
2) Dumbbell Concentration Curls
SUPER SET
3 & 4
3 & 4
3) Pushdowns with Rope Handle
3) Rope Hammer Curls
Day 4
HEAVY
HEAVY
35 min
DATE
DATE
Legs
1) Barbell Squats
Day 5
LIGHT
LIGHT
25 min
DATE
DATE
Delts:
1) Standing Dumbbell Side Raises
2) Cross Bench Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____