Day 1
MEDIUM
25-30 min
DATE
Chest:
SUPER SET
1 & 2
1) Flat Universal Machine Press
2) Incline Dumbbell Flyes
Day 2
HEAVY
30-35 min
DATE
Back:
1) Deadlifts
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 3
LIGHT
15-20 min
DATE
Arms:
SUPER SET
1 & 2
1) Bench Dips
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure
____ x ____
2) Barbell Concentration Curls
3 & 4
5lbs x Failure 5lbs x ____
2.5lbs x Failure 2.5lbs x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 4
MED/HEAVY
30-35 min
DATE
Legs:
SUPER SET
1 & 2 with same weight after heavy set
1) Smith Machine Squats
2) Smith Machine Calf Raises
Day 5
MEDIUM
15 min
DATE
Delts:
SUPER SET
1 & 2 with same weight
1) Dumbbell Side Raises
2) Dumbbell Front Raises
