Day 1
MEDIUM
25 min
DATE
Chest:
1) Incline Dumbbell Press
2) Pec Deck
Day 2
HEAVY
35 min
DATE
Back:
1) Lying Bent Over Barbell Rows (Overhand Grip)
Day 3
LIGHT
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with Rope Handle
2) Standing Dumbbell Curls
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 4
MED/HEAVY
30 min
DATE
Legs:
SUPER SET
1 & 2
1) Smith Machine Squats
2) Free Standing Calf Raises
0 x 20 ____ x ____
0 x 12 ____ x ____
0 x 8 ____ x ____
0 x 5 ____ x ____
0 x 2 ____ 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 5
MEDIUM
30 min
DATE
Delts:
SUPER SET
2 & 3
1) Seated Dumbbell Press
2) Rope Front Raises
