Day 1
HEAVY
HEAVY
30 min
DATE
DATE
Chest:
1) Decline Barbell Press
Day 2
LIGHT
LIGHT
25 min
DATE
DATE
Back:
SUPER SET
1 & 2
1 & 2
1) Wide Grip Leverage Rows
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 _____
Day 3
MEDIUM
MEDIUM
30 min
DATE
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with Straight Handle
2) Incline Dumbbell Curls
SUPER SET
3 & 4
3 & 4
3) Dumbell Crossface
4) Dumbbell Concentration Curls
Day 4
MED/HEAVY
MED/HEAVY
35 min
DATE
DATE
Legs:
SUPER SET
1 & 2
1) Barbell Box Squats
2) Calf Raises on Leg Press
Day 5
MED/HEAVY
MED/HEAVY
30 min
DATE
DATE
Delts:
1) Seated Front Smith Machine Press
2) Wide Grip Barbell Upright Rows
