Day 1
HEAVY
HEAVY
30 min
DATE
Chest:
1) Flat Barbell Press
GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 10 REPS
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
+/-5% x ? ____ x ____
Day 2
LIGHT
LIGHT
15 min
DATE
DATE
Back
1) Seated Cable Rows
2)
Ab Roller
0 x Failure _____ x _____
0 x Failure _____ x _____
Day 3
MEDIUM
MEDIUM
35 min
DATE
DATE
Arms:
1) Overhead Cable Extensions
with Rope Handle
with Rope Handle
2) Seated Dumbbell Curls
SUPER SET
3 & 4 with same weights
3 & 4 with same weights
3) Dumbbell Kickbacks
4) Dumbbell Concentration Curls
Day 4
MED/HEAVY
MED/HEAVY
40 min
DATE
DATE
Legs:
SUPER SET
1 & 2
1) Front Hack Squats
2) Smith Machine Calf Raises
Day 5 MEDIUM
25 min
DATE
DATE
Delts:
1) Standing "Arnold" Dumbbell Press
2) Incline Dumbbell Side Raises
