Day 1
MEDIUM
MEDIUM
30 min
DATE
Chest:
1) Decline Cambered Barbell Press
2) Incline Dumbbell Flyes
Day 2
HEAVY
HEAVY
30 min
DATE
DATE
Back
1) T-Bar Rows with V-Shaped Handle
Day 3
LIGHT
LIGHT
30 min
DATE
DATE
Arms:
SUPER SET
1 & 2
1) Seated Overhead Extensions
with EZ Curl Bar
with EZ Curl Bar
2) Cable Curls
with EZ Curl Handle
with EZ Curl Handle
SUPER SET
3 & 4
3 & 4
3) Barbell Reverse Curls
4) Ab Roller
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 4
MEDIUM
MEDIUM
40 min
DATE
DATE
Legs
SUPER SET
1 & 2
1) Stiff Leg Deadlifts
2) Free Weight Leg Extensions
SUPER SET
3 & 4
3 & 4
3) Standing Leg Curls
4) Standing Machine Calf Raises
Day 5
MEDIUM
MEDIUM
25 min
DATE
DATE
Delts:
SUPER SET
1 & 2 with same weights
1) Standing Barbell Front Raises
2) Standing Front Barbell Press
