Day 1
MEDIUM
25-30 min
DATE
Chest:
SUPER SET
1 & 2
1) Flat Smith Machine Press
2) Incline Barbell Press
Day 2
MEDIUM
25-30 min
DATE
Back:
SUPER SET
2, 3 & 4
1) Seated Cable Rows with V-Shaped Handle
2) One Arm T-Bar Rows
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
HEAVY
35-40 min
DATE
Arms:
SUPER SET
1 & 2 with same weight
1) Skull Crushers with EZ Curl Bar
2) Standing EZ Bar Curls
Day 4
LIGHT
20-25 min
DATE
Legs:
SUPER SET
1, 2, 3 & 4
1) Free Weight Leg Extensions
2) Stiff Leg Deadlifts
0 x 20 ____ x ____
0 x 20 ____ x ____
0 x 20 ____ x ____
0 x 20 ____ x ____
0 x 20 ____ x ____
4) Crunches
0 x 20 ____ x ____
0 x 20 ____ x ____
0 x 20 ____ x ____
0 x 20 ____ x ____
0 x 20 ____ x ____
Day 5
MEDIUM
20-25 min
DATE
Delts:
1) Seated Dumbbell "Arnold" Press
2) "Pee Wee" Dumbbell Side Raises
