MEDIUM
25 min
DATE
Chest:
1) Incline Dumbbell Flyes
2) Flat Dumbbell Flyes
Day 2
MEDIUM
30-35 min
DATE
Back:
SUPER SET
2, 3 & 4
1) Pulldowns
2) Pull Ups with V-Shaped Handle
0 x Failure ____
0 x Failure ____
0 x Failure ____
0 x Failure ____
Day 3
MEDIUM
30-35 min
DATE
Arms:
SUPER SET
1 & 2
1) Close Grip Barbell Press
2) Preacher Curls with Straight Barbell
10lbs x Failure 10 x ____
5lbs x Failure 5 x ____
Day 4
HEAVY
35 min
DATE
Legs:
1) Hack Squats
Sled = 0 lbs.
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Important:
Don't do more than one rep at 100%
If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.
When you miss the weight start dropping the weight 5% until you get 5 reps.
Day 5
LIGHT
15 min
DATE
Delts:
1) Seated Dumbbell Side Raises
2) Gaspari's
