Chest:

Legs:

3) Deadlifts

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 fail. The last weight you get is your 100% for days 3 & 5

1) Ab Bench or Ab Exercise of your choice

Day 3

< 60 min
DATE

Chest:

Legs:

Day 4

15 min
DATE

1) Ab Bench or Ab Exercise of your choice

Day 5

< 60 min
DATE