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Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium, do chest first)   Week 1
Day 1
HEAVY
25 min

   DATE

Chest:
1) Incline Barbell Press
Incline Bench Press
2) Flat Dumbbell Flyes Flat Dumbbell Flyes
Day 2
LIGHT
20-25 min

   DATE

Back:

NO STRAPS OR HOOKS ALLOWED

1) Pulldowns

Lat pull handle
Lat Pulldowns
2) Close Grip Leverage Rows
(lower handles)
(descending set)
NO REST
Leverage Row Machine
have someone strip
weights for you
 
NO STRAPS OR HOOKS ALLOWED
3) Barbell Shrugs
Barbell Shrugs
4) ab/Back Machine
Lower-back Machine
Day 3    MEDIUM     25-30 min   DATE Arms:  Super Set #1, #2, #3 & #4 IF POSSIBLE USE SAME WEIGHT & BAR ON #1 & #2
1) Seated Overhead Extensions
w/EZ curl bar
Seated Overhead Extensions
 EZ curl bar
2) Standing EZ bar Curls
Standing Curls with EZ curl bar
3) Cable Overhead Extensions
w/Rope Handle
Overhead Extensions on Cable Crossover
Rope handle
4) Cable Curls
w/EZ curl handle
EZ curl handle
Cable Curls
5) Forearm Wrist Roller
Forearm Wrist Roller
Girls: 5 lbs x Failure
Boys: 10lbs
____ x ____

Day 4
MEDIUM
45-50 min

   DATE
Legs:
1) Smith Machine Squats
Squats on Smith Machine

Super Set #2 & #3 after 100%
2) Stiff Leg Deadlifts
Stiff Leg Deadlifts
   
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3) Smith Machine Calf Raises
Standing Calf Raises on Smith Machine
Day 5
(or w/Day 1)
MEDIUM
25-30 min

   DATE
Delts:

Super Set
#1 & #2
 Using same
weights

1) Barbell Front Raises
Barbell Front Raises

2) Wide Grip Barbell Upright Rows
Barbell Upright Rows
   
(optional)
3) Dumbbell Side Raises
 20% x Failure
10% x Failure		 ____ x ____   
____ x ____