Day 1
MED/HEAVY
MED/HEAVY
30 min
DATE
Chest:
1) Flat Dumbbell Flyes
Day 2
MEDIUM
MEDIUM
35 min
DATE
DATE
Back
SUPER SET
1 &2
1) Dumbbell Rows
2) Smith Machine Shrugs
SUPER SET
3 & 4
3 Close Grip Barbell Upright Rows
4) Hyper-Extensions
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
HEAVY
HEAVY
35 min
DATE
DATE
Arms:
SUPER SET
1 & 2
1) Standing Barbell Curls
2) Close Grip Barbell Press
Day 4
LIGHT
LIGHT
30 min
DATE
DATE
Legs:
SUPER SET
1, 2, 3 & 4
SUPER SET
1, 2, 3 & 4
1) Leg Extensions
2) Leg Curls
3) Standing Machine Calf Raises
3) Ab Machine
Day 5
MEDIUM
MEDIUM
30 min
DATE
DATE
Delts:
SUPER SET
1 & 2 with same weights
1 & 2 with same weights
1) Standing Dumbbell Side Raises
2) Standing Dumbbell Front Raises
