Day 1
MEDIUM
30-35 min
DATE
Chest:
1) Decline Smith Machine Press
2) Flat Cambered Barbell Press
Day 2
HEAVY
30-35 min
DATE
Back:
1) 3/4 Deadlifts
Advanced Workout
Copyright ©
TheTrainingStationInc.com
Day 3
LIGHT
30-35 min
DATE
Arms:
SUPER SET
1 & 2
1) Skull Crushers with Straight Barbell
GO UP UNTIL YOU CAN'T DO 20 REPS
2) Preacher Curls with EZ Curl Bar
GO UP UNTIL YOU CAN'T DO 20 REPS
0 x Failure ____ x ____
0 x Failure ____ x ____
4) Gaspari's
Day 4
MEDIUM
25-30 min
DATE
Legs:
SUPER SET
1 & 2
after warm-ups
1) One Leg - Leg Press
2) Calf Raises on Leg Press
(both feet)
Day 5
MEDIUM
25-30 min
DATE
Delts:
SUPER SET
1 & 2 with same weight
1) Barbell Front Raises
2) Wide Grip Barbell Upright Rows
