Day 1
LIGHT
25-30 min
DATE
Chest:
SUPER SET
1 & 2
1) Incline Dumbbell Flyes
2) Sit Ups on Slant Board
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure
____ x ____
Day 2
MED/HEAVY
30-35 min
DATE
Back:
SUPER SET
1 & 2
1) Bent Over Barbell Rows
2) Smith Machine Shrugs
Day 3
MEDIUM
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Close Grip Smith Machine Press
2) Standing Cable Curls with EZ curl Handle
3 & 4 with same weight
Day 4
MED/HEAVY
30-35 min
DATE
Legs:
1) Barbell Squats
Advanced Workout
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Day 5
HEAVY
35 min
DATE
Delts:
1) Seated Front Barbell Press
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.
2) Seated Dumbbell Side Raises
