Day 1
MEDIUM
MEDIUM
30 min
DATE
Chest:
1) Low Incline Barbell Press
2)
Flat Dumbbell Flyes
Day 2
MEDIUM
MEDIUM
30 min
DATE
DATE
Back:
SUPER SET
2 & 3
2 & 3
1) Underhand Bent Over Barbell Rows
2) Universal Machine Shrugs
3) Lower-bach Machine
Day 3
HEAVY
HEAVY
40 min
DATE
DATE
Arms:
SUPER SET
1 & 2
1) Close Grip Barbell Press
2) Standing Barbell Curls
Day 4
LIGHT
LIGHT
30 min
DATE
DATE
Legs:
1) Smith Machine Squats
2) Ball Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 5 MEDIUM
30 min
DATE
DATE
Delts:
SUPER SET
1 & 2
1) Seated Dumbbell Press
2) Seated Dumbbell Side Raises
