Day 1
LIGHT
25 min
DATE
Chest:
1) Incline Dumbbell Flyes
2) Reverse Crunches
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
1) Bent Over Barbell Rows (Overhand Grip)
2) Smith Machine Shrugs
3) Lower-Back Machine
Advanced Workout
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Day 3
MED/HEAVY
30 min
DATE
Arms:
SUPER SET
1 & 2 with same weights
1) Dumbbell Crossface
2) Dumbbell Concentration Curls
Day 4
MED/HEAVY
30 min
DATE
Legs:
SUPER SET
1 & 2
1) Universal Machine Leg Extensions
2) Universal Machine Leg Curls
Day 5
HEAVY
35 min
DATE
Delts:
1) Seated Front Barbell Press
GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 5 REPS
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
2) "Pee Wee" Dumbbell Side Raises
