Day 1
MED/HEAVY
25-30 min
DATE
Chest:
1) Incline Dumbbell Press
| Name:
4 day people combine Chest & Delts (heaviest 1st, if both medium chest first) Week 4
|
Day 1
|
Chest: |
1) Incline Dumbbell Press
|
|
| Day 2 DATE |
Back: |
1) Wide Grip Leverage Rows (top handles)  |
Super Set #2& #3 | 2) Smith Machine Shrugs  |
|
3) Ab/back Machine  |
|
Day 3 DATE |
Arms: |
1) Close Grip Smith
Machine Press  |
2) Standing Dumbbell Curls
 |
||
optional |
3) Pushdowns w/rope handle   |
4) One Arm Cable Curls  |
Day 4 DATE |
Legs:
|
2) Leg Press Sled = 75 lbs  |
3) Calf Raises on Leg Press 
|
|||
4) Leg Extensions  |
||||||
Day 5
or w/Day 1 DATE |
Delts: |
1) Seated Universal Machine Press |
2) One Arm Cable Side Raise  |
