Day 1
MEDIUM
30 min
DATE
Chest:
1) Flat Smith Machine Press
2) Upward Cable Crossovers
Day 2
MEDIUM
35-40 min
DATE
Back:
SUPER SET
2, 3 & 4
1) Pulldowns with 
Handle
2) Seated Cable Rows with V-Shaped Handle
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MED/HEAVY
30 min
DATE
Arms:
SUPER SET
1 & 2 with same weight
1) Skull Crushers with EZ Curl Bar
2) Standing EZ Bar Curls
Day 4
HEAVY
35 min
DATE
Legs:
1) Hack Squats
Advanced Workout
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Day 5
LIGHT
25 min
DATE
Delts:
1) Standing Dumbbell Press
2) Jacknives on a Ball
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure
____ x ____