Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)      Week 2
Day 1
Chest:
1) Incline Dumbbell Press
2) Flat Smith Machine Press
3) Decline Barbell Press
4) Incline Dumbbell Flyes
5) Flat Dumbbell Flyes
6) Peck Deck
LIGHT
  
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
15 min

DATE		  
All 6 exercises
1, 2, 3, 4, 5 & 6
Incline Dumbbell Press
Flat Bench Press on Smith Machine
Decline Bench Press
Incline Dumbbell Flyes
Flat Dumbbell Flyes
Pec Deck/Butterfly Machine
   
(optional)
7) Cable Crossovers
 40% x Failure ____ x ____ 20% x Failure ____ x ____
Day 2
MEDIUM
40 min

DATE

Back:
1) Pulldowns w/big V shaped handle
Lat Pulldowns
 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Rows
Dumbbell Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
   

3) Pull Ups w/little V handle
Pull upsPower Rack/Squat Rack

 0 x Failure
0 x Failure
0 x Failure 		0 x ____
0 x ____
0 x ____
4) Universal Machine Shrugs
Universal Machine Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
Super Set
w/hyper-extensions
____ x ____   0 x ____
____ x ____   0 x ____
____ x ____   0 x ____
____ x ____   0 x ____
____ x ____   0 x ____
Hyper-Extensions
Day 3
MEDIUM
25-30 min

DATE
Arms: 

Super Set
1 & 2
1) Pushdowns
on Pulldown Machine
Lat pull handle
Tricep Pushdowns
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Dumbbell Curls
no back support
Seated Dumbbell Curls
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
 
Super Set
 3 & 4
3) Dumbbell Crossface
Dumbbell Crossface
 100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Curl on Incline Bench
Standing Dumbbell Preacher Curl
 100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
   
5) Barbell Reverse Curls
 40% x Failure ____ x ____    
Day 4
MEDIUM
25-30 min


DATE

Legs:

Super Set
2 & 3
1) Hack Squats
Hack Squats
10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____

2) One Leg - Leg Press
Single Leg - Leg Press

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Universal Machine Calf Raises Standing Calf Raises on Universal Machine
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 5
HEAVY
30 min

DATE
Delts:

1) Seated Barbell Press (behind the neck)
Behind The Neck Barbell Press

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
10% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____