Day 1
HEAVY
HEAVY
25 min
DATE
Chest:
1) Flat Barbell Press
GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 5 REPS
Day 2
LIGHT
LIGHT
25 min
DATE
DATE
Back
SUPER SET
1 & 2
1 & 2
1) Seated Cable Rows with Straight Handle
2)
Crunches
0 x 100
0 x 100
Day 3
MED/HEAVY
MED/HEAVY
30 min
DATE
DATE
Arms:
SUPER SET
1 & 2 with same weights
1) Dumbbell Kickbacks
2) Dumbbell Curl Over Incline Bench
Day 4
MEDIUM
MEDIUM
30 min
DATE
DATE
Legs
1) Dumbbell Step Ups
2) Free Standing Calf Raises
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 5
MEDIUM
MEDIUM
25 min
DATE
DATE
Delts:
1) Seated Dumbbell Press
2) Cable Front Raises with Rope Handle
