Day 1
MEDIUM
20-25 min
DATE
Chest:
SUPER SET
1 & 2
1) Pec Deck
2) Cable Crossovers
Day 2
MEDIUM
20-25 min
DATE
Back:
SUPER SET
1 & 2
1) Seated Cable Rows with Smallest V-Shaped Handle
2) Pulldowns
Day 3
HEAVY
30-35 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns
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.
2) Standing Barbell Curls
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 4
LIGHT
10-15 min
DATE
Legs:
1) "Bodysmith" Hack Squats
2) Ab Bench
Goal is 100
Day 5
MEDIUM
25 min
DATE
Delts:
1) Seated Arnold Dumbbell Press
2) Seated Dumbbell Side Raises
Advanced Workout
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