Day 1
HEAVY
30 min
DATE
Chest:
1) Flat Barbell Press
Advanced Workout
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Day 2
LIGHT
30 min
DATE
Back:
1) Bent Over Barbell Rows (Underhand Grip)
2) Ball Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MEDIUM
35 min
DATE
Arms:
SUPER SET
1 & 2
1) Seated Overhead Dumbbell Extensions
1 Dumbbell - 2 Hands
2) Seated Dumbbell Curls
3 & 4
3) Pushdowns with Rope Handle
Day 4
MEDIUM
30 min
DATE
Legs:
SUPER SET
1 & 2 with same weights
1) One Leg - Leg Press
2) Calf Raises on Leg Press
Day 5
MEDIUM
25 min
DATE
Delts:
SUPER SET
1 & 2
1) Seated Rear Smith Machine Press
2) Standing "Pee Wee" Side Raises
