Day 1
HEAVY
35 min
DATE
Chest:
1) Incline Barbell Press
2) Flat Dumbbell Flyes
Day 2
LIGHT
30 min
DATE
Back:
SUPER SET
1, 2, 3 & 4
1) Pulldowns with Chain Handle
2) Smith Machine Shrugs
0 x Failure ____ x ____
0 x Failure ____ x ____
4) Ab Machine
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MEDIUM
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Seated Overhead Extensions
with Straight Barbell
2) High Incline Dumbbell Curls
3 & 4 with same weights
3) Dumbbell Crossface
4) Dumbbell Concentration Curls
Day 4
MED/HEAVY
35 min
DATE
Legs:
SUPER SET
1 & 2
1) Front Hack Squats
2) Standing Machine Calf Raises
Day 5
MEDIUM
20 min
DATE
Delts:
SUPER SET
1 & 2 with same weights
1) Standing Dumbbell Side Raises
2) Standing Dumbbell Front Raise
