Day 1
HEAVY
30-35 min
DATE
Chest:
1) Low Incline Barbell Pres
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 2
LIGHT
30-35 min
DATE
Back:
SUPER SET
1 & 2
1) Pulldowns with V-Shaped Handle
2) Universal Machine Shrugs
3 & 4
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) Seated Overhead Extensions
with Super EZ Curl Bar
2) Preacher Curls
with EZ Curl Bar
3 & 4
4) Cable Crossover Curls
Day 4
MEDIUM
30-35 min
DATE
Legs:
1) Walking Starter Lunges
Hallway down & back 2 times
2) Free Weight Leg Extensions
3 & 4
3) Leg Curls
Day 5
MEDIUM
25-30 min
DATE
Delts:
1) Seated Front Smith Press
2) Lying Front Barbell Raises
