Day 1
LIGHT
25 min
DATE
Chest:
SUPER SET
1 & 2
1) Flat Smith Machine Press
2) Sit Ups on Slant Board
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 2
MEDIUM
30 min
DATE
Back:
1) Close Grip Leverage Rows
2) Underhand Pulldowns
3 & 4
4) Lower-Back Machine
Day 3
MEDIUM
35 min
DATE
Arms:
SUPER SET
1 & 2
1) Skull Crushers with EZ Curl Bar
2) Standing Dumbbell Curls
3 & 4 with same weights
3) Cable Kickbacks
4) Cable Crossover Curls
Day 4
MEDIUM
30 min
DATE
Legs:
SUPER SET
1 & 2
1) Smith Machine Lunges
2) Stiff Leg Deadlifts
Day 5
HEAVY
30 min
DATE
Delts:
1) Standing Front Barbell Press
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