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Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium, do chest first)   Week of 10/27/03
Day 1
(MEDIUM)
(30 min.)


    DATE

Chest:
1) Incline Universal Machine Press

Incline Press on Universal Machine
2) Flat Cambered Barbell Press
Flat Bench Press with Cambered Bar
Cambered Bar
3) Dips (optional) Dips
0 x Failure                0 x ____
Day 2
(HEAVY)
(45 min.)

    DATE

Back:
1) Bent Over
Barbell Rows
(overhand grip)
Overhand Barbell Rows
2) Rack Pulls
starting just above the knees
Rack Pulls/Partial Deadlifts
 use Deadlift weight x 1.35
Day 3
(LIGHT)
(30 min.)

   DATE

Arms:

Super Set
#1 & #2
1) Pushdowns w/rope handle
on cable crossover machine
Rope handleTricep Pushdowns with Rope
2) Preacher Curls
w/EZ curl bar
EZ curl bar
Preacher Curls with EZ curl bar
   
3) Dumbbell Hammer Curls
Descending Set (no rest)
Dumbbell Hammer Curls
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Day 4
(MEDIUM)
(35 min.)

   DATE
Legs:
1) "Trotter" Leg Press
(sled=125 lbs)
Leg Press

Super Set #2 & #3
2) Sissy Squats Sissy Squat Machine
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
3) Seated Calf Raises Seated Calf Raises
Day 5 (or w/Day 1)
(MEDIUM)
(30 min.)

   DATE
Delts:

1) Seated Smith Machine Press
(behind the head)
Behind The Neck Smith Machine Press

Super Set #2 & #3
2) Dumbbell Front Raises Dumbbell Front Raises
3) Standing Dumbbell Rear Raises
Standing Dumbbell Rear Delt Raises