Day 1
LIGHT
LIGHT
30 min
DATE
Chest:
1) Low Incline Smith Machine Press
2) Seated Waist Twist
0 x 20 ____ x ____
0 x 20 ____ x ____
0 x 20 ____ x ____
0 x 20 ____ x ____
Day 2
MEDIUM
MEDIUM
35 min
DATE
DATE
Back
SUPER SET
2, 3 & 4
2, 3 & 4
1) Pulldowns
2) Pull Ups with V-Shaped Handle
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
3) Universal Machine Shrugs
4) Lower-Back Machine
Day 3
MEDIUM
MEDIUM
35 min
DATE
DATE
Arms:
SUPER SET
1 & 2 with same weights
SUPER SET
1 & 2 with same weights
1) Dumbbell Kickbacks
2) Dumbbell Preacher Curls
SUPER SET
3 & 4
3 & 4
3) Pushdowns with Rope Handle
4) Dumbbell Hammer Curls
Day 4
MEDIUM
MEDIUM
30 min
DATE
DATE
Legs
SUPER SET
2 & 3
1) Barbell Front Squats
2) Standing Leg Curl
3) Single Free Standing Calf Raise
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 5
HEAVY
HEAVY
35 min
DATE
DATE
Delts:
SUPER SET
1 & 2
1 & 2
1) Seated Dumbbell Press
2) Wide Grip Barbell Upright Rows
