Day 1
MEDIUM
25 min
DATE
Chest:
1) Incline Dumbbell Press
2) Wide Grip Push Ups
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 2
MEDIUM
30 min
DATE
Back:
SUPER SET
2, 3 & 4
1) One Arm Seated Cable Rows
2) Pulldowns with Smallest V-Shaped Handle
3) Barbell Shrugs
4) Lower-Back Machine
Day 3
HEAVY
35 min
DATE
Arms:
Optional
SUPER SET
1 & 2
1) Close Grip Barbell Press
2) Standing Dumbbell Curls
Day 4
LIGHT
30 min
DATE
Legs:
1) Barbell Squats
2) Hanging Leg Raises
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 5
MED/HEAVY
30 min
DATE
Delts:
SUPER SET
1 & 2 with same weights
1) Dumbbell Side Raises
2) Dumbbell Front Raises
