Day 1
LIGHT
30 min
DATE
Chest:
1) Incline Dumbbell Flyes
2) Crunches with Feet Up
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 ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 2
MEDIUM
30 min
DATE
Back:
SUPER SET
1 & 2
1) Seated Cable Rows with Chain Handle
2) Standing Barbell Shrugs
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
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Day 3
MEDIUM
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with Rope Handle
2) Dumbbell Curls Over an Incline Bench
3 & 4
4) Barbell Reverse Curls
Day 4
MEDIUM
30 min
DATE
Legs:
SUPER SET
1 & 2 with same weights
1) Leg Press
2) Calf Raises on Leg Press
Day 5
HEAVY
30 min
DATE
Delts:
1) Seated Front Barbell Press
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.
2) Standing Dumbbell Side Raises
