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Name:
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Week of 10/06/03
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Day 1
(LIGHT) (25 min.) _______ DATE |
Chest: |
1)
Low Incline Smith Machine Press
use a flat bench & a box bar = 20 lbs.  |
2)
Flat Dumbbell Flyes
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Day 2
(MEDIUM) (35 min.) _______ DATE |
Back: |
1)
Underhand
Bent Over
Barbell Rows  |
2)
Pull Ups or 2) Pulldowns
w/    |
0
x Failure 0 x ____
0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
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Super
Set
#3 & #4 |
3)
Close Grip Barbell Upright Rows
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4)
ab/Back Machine
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100%
x 10-15 ____ x ____ 100% x 10-15 ____ x ____ 100% x 10-15 ____ x ____ 100% x 10-15 ____ x ____ 100% x 10-15 ____ x ____ |
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Day 3
(MEDIUM) (30 min.) _______ DATE |
Arms: |
1)
Skull Crushers w/straight bar
 short black bar = 30 lbs.  |
2)
Standing Dumbbell Curls
(alternating or together) 
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3)
Barbell Reverse Curls
(palms down)  |
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| Day 4 (MEDIUM) (30 min.) _______ DATE |
Legs:
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1)
"Bodysmith" Leg Press
sled = 0 lbs. 
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2)
Standing Raises
on Universal Machine
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| Day 5 (HEAVY) (20-25 min.) _______ DATE |
Delts:
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1)
Seated Universal Machine Press
facing machine w/lower-back support lean forward and put feet under you 
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