Day 1
MEDIUM
30 min
DATE
Chest:
SUPER SET
1 & 2
1) Incline Smith Machine Press
Day 2
MEDIUM
30 min
DATE
Back:
SUPER SET
1 & 2 then add 3 after warm-ups
1) T-Bar Rows with V-Shaped Handle
2) Seated Cable Rows with Straight Handle
3) Dumbbell Shrugs
Advanced Workout
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TheTrainingStationInc.com
Day 3
MEDIUM
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Seated Overhead Extensions with Super EZ Curl Bar
2) Seated Dumbbell Curls with Back Support
3 & 4 with same weight
Day 4
MEDIUM
30 min
DATE
Legs:
1) "Bodysmith" Leg Press
GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 5 REPS
Advanced Workout
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TheTrainingStationInc.com
Day 5
LIGHT
15 min
DATE
Delts:
1) Seated Rear Barbell Press
2) Seated Front Barbell Press
0 x Failure ____ x ____
0 x Failure ____ x ____