| Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first) Week of 10/20/03 |
| Day 1
(MEDIUM) 25 min. DATE |
Chest: |
1)
Flat Barbell Press
 |
2)
Incline Dumbbell Flyes
 |
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|
3)
Cable Crossovers
 |
(optional) |
| Day 2
(MEDIUM) 35 min. DATE |
Back: |
1)
One
Arm T-bar Rows
 |
2)
Seated Cable Rows w/chain handle
 |
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|
Super
Set
#3 & #4 |
3)
Barbell Shrugs
 |
4)
Good Morning
 |
| Day 3
(HEAVY) 30 min. DATE |
1)
Close Grip Decline Barbell Press
(just inside shoulder width)  |
2)
Standing EZ Bar Curls
(all chrome bars = 20lbs)   |
| Day 4 (LIGHT) 15 min. DATE |
Legs:
|
1)
Free Weight Leg Curls
 |
You can pause but don't stop until you reach 100 |
2)
Universal Machine Leg Extensions
 |
You can pause but don't stop until you reach 100 |
|
Calves:
|
3)
Calf Raises on Leg Press (sled=75)
 |
You can pause but don't stop until you reach 100 |
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| Day 5 (MEDIUM) 30-35 min. DATE |
Delts:
|
1)
Seated Front Barbell Press   Take the weight from in front of you. Off the floor or use the bar jacks. (picking it up is part of the exercise) |
|
2)
Cable Side Raises on Cable Crossover Machine  |
Last set optional |