Day 1
MEDIUM
25 min
DATE
Chest:
SUPER SET
1 & 2
1) Cable Crossovers
2) Pec Deck
Day 2
MEDIUM
35 min
DATE
Back:
SUPER SET
2, 3 & 4
1) Close Grip Leverage Rows
2) Wide Grip Pull Ups
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MED/HEAVY
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Close Grip Smith Machine Press
2) Cable Curls with EZ Curl Handle
Day 4
HEAVY
35 min
DATE
Legs:
1) "Bodysmith" Leg Press
Advanced Workout
Copyright ©
TheTrainingStationInc.com
Day 5
LIGHT
30 min
DATE
Delts:
SUPER SET
1 & 2 with same weights
1) Standing Dumbbell Side Raises
2) Standing Dumbbell Press
3 & 4
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____