Day 1
MEDIUM
30 min
DATE
Chest:
SUPER SET
2 & 3
1) Flat Smith Machine Press
2) Incline Dumbbell Flyes
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 2
MEDIUM
25-30 min
DATE
Back:
SUPER SET
2 & 3
1) Wide Grip Leverage Rows
2) Seated Cable Rows with V-Shaped Handle
3) Smith Machine Shrugs
Advanced Workout
Copyright ©
TheTrainingStationInc.com
Day 3
MEDIUM
20-25 min
DATE
Arms:
1) Pushdowns with EZ Curl Handle
2) Standing Dumbbell Curls
Day 4
HEAVY
35-40 min
DATE
Legs:
1) Barbell Squats
Advanced Workout Copyright © TheTrainingStationInc.com |
Day 5
LIGHT
20 min
DATE
Delts:
1) Standing Dumbbell Side Raises
12lbs x Failure ____ x ____
10lbs x Failure ____ x ____
8lbs x Failure ____ x ____
6lbs x Failure ____ x ____
5lbs x Failure ____ x ____
4lbs x Failure ____ x ____
3lbs x Failure ____ x ____
2lbs x Failure ____ x ____
0lbs x Failure ____ x ____
2) Ab Roller
0 x Failure ____ x ____
0 x Failure ____ x ____