| Week 5 6
Week Workout 4 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
|
1)
Flat Smith
Machine Press
 |
2) Incline Dumbbell Flyes
 |
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Delts:
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3) Seated Smith Machine
Press
(behind the neck)  |
4)
Dumbbell
Front Raises
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| Day 2 |
Back:
|
1)
Wide Grip Leverage
Row Machine  |
2)
Pulldowns (in front)
 handle |
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Traps:
|
3)
Dumbbell Shrugs
|
SUPER SET w/Lower-back |
Lower-back:
|
4)
Hyper-extensions
|
0
x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
| Day 3 |
Triceps: SUPER SET |
1) Pushdowns
(rope handle)   |
Biceps:
|
2)
Preacher Curls
( EZ curl bar)   |
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SUPER SET #3 & #4 |
3) One Arm Dumbbell
Overhead Extensions  |
4)
Dumbbell
Concentration Curls  |
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Forearms:
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5)
Barbell Reverse
Wrist Curls  |
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Day 4
|
Legs:
|
1)
Leg Extensions
 |
2) Barbell Squats
 |
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3)
Universal Leg Curls 
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SUPER SET w/Calves | 4)
Standing Calf Raises
(Universal Machine)
 |