Day 1
HEAVY
20-25 min
DATE
Chest:
1) Incline Universal Machine Press
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x 1?
?
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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
10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
____ x ____
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2) Sit Ups on Slant Board
0 x Failure
0 x Failure
____ x ____
____ x ____
Day 3
MED/HEAVY
15-20 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with Rope Handle
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
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2) Cable Curls with EZ Curl Handle
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
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Day 4
MEDIUM
20-25 min
DATE
Legs:
SUPER SET
2
& 3
1) Single Leg Extension
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Single Leg Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
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3) Single Calf Raise
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
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Advanced Workout
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Day 5
MEDIUM
20 min
DATE
Delts:
SUPER SET
1
& 2
1) Wide Grip Smith Upright Rows
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Reverse Pec Deck
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
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