Day 1
MEDIUM
25-30 min
DATE
Chest:
SUPER SET
1 & 2
1) Flat Dumbbell Flyes
2) Dumbbell Pullovers
Day 2
MEDIUM
25-30 min
DATE
Back:
1) Pulldowns with Smallest V-Shaped Handle
2) Military Pull Ups
(Regular or Assisted)
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
3 & 4
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
HEAVY
25-30 min
DATE
Arms:
SUPER SET
1 & 2
1) Overhead Cable Extensions
with EZ Curl Handle
Sets of 5 until you can't
2) Preacher Curls
with EZ Curl Bar
Sets of 5 until you can't
Day 4
LIGHT
30 min
DATE
Legs:
1) Smith Machine Squats
2) Hanging Leg Lifts
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 5
MEDIUM
15-20 min
DATE
Delts:
SUPER SET
1 & 2 with same weight
1) Standing Dumbbell Side Raises
2) Standing Dumbbell Press
