Day 1
MEDIUM
MEDIUM
30 min
DATE
Chest:
1) Flat Smith Machine Press
2)
Decline Dumbbell Flyes
Day 2
HEAVY
HEAVY
30 min
DATE
DATE
Back
1) T-Bar Rows with V-Shaped Handle
Day 3
LIGHT
LIGHT
30 min
DATE
DATE
Arms:
SUPER SET
1, 2. 3 & 4
1) Skull Crushers with EZ Curl Bar
2) Preacher Curls with EZ Curl Bar
3) Close Grip Presses with EZ Curl Bar
4) Standing Curls with EZ Curl Bar
Day 4
MEDIUM
MEDIUM
30 min
DATE
DATE
Legs:
SUPER SET
2 & 3
1) Hack Squats
2) Standing Leg Curl
4) Seated Calf Raises
Day 5 MEDIUM
25 min
DATE
DATE
Delts:
1) Seated Front Barbell Press
2) Wide Barbell Upright Rows
