Day 1
MEDIUM
30 min
DATE
Chest:
1) Flat Universal Machine Press
2) Push Ups
(optional with "Perfect Push Up")
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 2
MEDIUM
20-25 min
DATE
Back:
SUPER SET
1, 2
& 3 after warm ups
1) Pulldowns with 
Shaped Handle
2) Barbell Shrugs
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
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Day 3
HEAVY
35-40 min
DATE
Arms:
SUPER SET
1 & 2
1) Close Grip Decline Barbell Press
2) Standing Dumbbell Curls
Day 4
LIGHT
20-25 min
DATE
Legs:
SUPER SET
1, 2 3 & 4
1) "Bodysmith" Leg Press
2) Free Weight Leg Extension
0 x Failure ____ x ____
0 x Failure ____ x ____
4) Hanging Leg Raises
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 5
MEDIUM
15 amin
DATE
Delts:
SUPER SET
1 & 2 with same weight
1) Dumbbell Side Raises
2) Dumbbell Front Raises
