Day 1
LIGHT
LIGHT
25 min
DATE
Chest:
SUPER SET
1 & 2
1 & 2
1) Incline Barbell Press
2) 6 Inch Leg Lifts
0 x 100 ____ x ____
0 x 100 ____ x ____
Day 2
MEDIUM
MEDIUM
35 min
DATE
DATE
Back
SUPER SET
2, 3 & 4
2, 3 & 4
1) Pulldowns
2)
One Arm T-Bar Rows
3) Universal Machine Shrugs
4) Hyper-Extensions
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MEDIUM
MEDIUM
30 min
DATE
DATE
Arms:
SUPER SET
1 & 2
1) Seated Overhead Dumbbell Extensions
(1 Dumbbell - 2 Arms)
(1 Dumbbell - 2 Arms)
2) Seated Dumbbell Curls
SUPER SET
3 & 4 with same weights
3 & 4 with same weights
3) Cable Kickbacks
4) Cable Crossover Curls
Day 4
MEDIUM
MEDIUM
30 min
DATE
DATE
Legs
SUPER SET
1 & 2
1) Front Hack Squats
2) Seated Calf Raises
Day 5
HEAVY
HEAVY
25 min
DATE
DATE
Delts:
1) Seated Front Smith Machine Press
