Day 1
MEDIUM
30 min
DATE
Chest:
SUPER SET
1 & 2
1) Flat Barbell Press
Day 2
HEAVY
30 min
DATE
Back:
1) Deadlifts
GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 10 REPS
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
Advanced Workout
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Day 3
LIGHT
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Seated Overhead Extensions
with Super EZ Curl Bar
2) Seated Dumbbell Curls
SUPER SET
3 & 4
5lbs x Failure ____ x ____
5lbs x Failure ____ x ____
5lbs x Failure ____ x ____
5lbs x Failure ____ x ____
4) Ab Bench
Day 4
MEDIUM
30 min
DATE
Legs:
SUPER SET
1 & 2
1) Barbell Squats
2) Free Standing Calf Raise
0 x 20 ____ x 20
0 x 12 ____ x 12
0 x 8 ____ x 8
0 x 5 ____ x 5
0 x 2 ____ x 2
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
1 & 2 after warm-ups
1) Seated Front Smith Machine Press
2) Rope Front Raises
