| Name:
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first) Week 3
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| Day 1 |
Chest: |
1) Flat Smith Machine Press
 |
2) Cable Crossovers 
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| Day 2 |
Back: |
1) Seated Cable Rows  shaped handle |
3) Dumbbell Shrugs  |
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Super Set #2& #3 |
2) T-bar rows ----o---- shaped handle  |
4) Deadlifts  |
| Day 3 Optional - Note: Next Week Is Heavy Arms | |||||
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Day 3
MEDIUM 30 min. DATE |
1) Cable Kickbacks
(palm up)   |
2) Cable Curls - High
 |
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3) Barbell Reverse Wrist Curls (palms down)  |
3) Barbell Wrist Curls (palms up) |
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| Day 4 HEAVY 40 min. DATE |
Legs: |
1) Barbell Lunges
 |
Super Set Last Set with #2 Use same weight as last set of lunges | 2) Barbell Squats  |
____ x ____ |
| Day 5
(or w/Day 1) LIGHT 15 min. DATE |
Delts: Super Set #1 and #2 With same Dumbbells Use side raise weights Super Set = NO REST Minimum rest between sets |
1) Standing Dumbbell Side Raises  2) Standing Dumbbell Press  |
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