Day 1
HEAVY
20-25 min
DATE
Chest:
1) Incline Universal Machine Press
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 2
LIGHT
25 min
DATE
Back:
1) Dumbbell Rows
2) Sit Ups on Slant Board
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MED/HEAVY
15-20 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with Rope Handle
2) Cable Curls with EZ Curl Handle
Day 4
MEDIUM
20-25 min
DATE
Legs:
SUPER SET
2
& 3
1) Single Leg Extension
2) Single Leg Curl
3) Single Calf Raise
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Advanced Workout
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Day 5
MEDIUM
20 min
DATE
Delts:
SUPER SET
1
& 2
1) Wide Grip Smith Upright Rows
2) Reverse Pec Deck
