Day 1
MEDIUM
25 min
DATE
Chest:
1) Wide Grip Push Ups
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
2) Cable Crossovers
Day 2
HEAVY
35 min
DATE
Back:
1) Rack Pulls
(Starting Just Above the Knee)
Day 3
LIGHT
40 min
DATE
Arms:
SUPER SET
1 & 2
1) Close Grip Decline Barbell Press
2) Preacher Curls with EZ Curl Bar
3 & 4
3) Underhand Pushdowns
with Cloth or Chain Handle
Day 4
MEDIUM
35 min
DATE
Legs:
SUPER SET
2 & 3
1) Free Weight Leg Curls
2) Barbell Squats
3) Smith Machine Calf Raises
Advanced Workout
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Day 5
MED/HEAVY
25 min
DATE
Delts:
SUPER SET
1 & 2 with same weights
1) Barbell Front Raises
2) Wide Grip Barbell Upright Rows
