| Week 2 6
Week Workout 4 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
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1)
Incline Smith Machine Press
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2) Cable Crossovers
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Delts:
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3) Seated Smith Machine
Press (in front)
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4)
Barbell Upright Rows
(shoulder wide grip)  |
| Day 2 |
Back:
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1)
Pulldowns
(V shaped handle)  |
2)
Wide Grip Leverage
Row Machine  |
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Traps:
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3)
Dumbbell Shrugs
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SUPER SET w/Lower-back |
Lower-back:
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4)
Lower-back Machine
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| Day 3 |
Triceps: SUPER SET |
1) Seated Overhead
Extensions (EZ curl bar)   |
Biceps:
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2) Standing Dumbbell Curls
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SUPER SET #3 & #4 |
3) Pushdowns w/rope handle
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4) Preacher Bench
Curls
(EZ curl bar)  |
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Forearms:
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5)
Barbell Wrist Curls
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Day 4
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Legs:
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1)
Smith Machine Squats
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2) Free Weight Leg Extensions
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3)
Free Weight Leg Curls
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SUPER SET w/Calves |
4)
Calf Raises on Smith Machine
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