Day 1
HEAVY
25 min
DATE
Chest:
1) Flat Univeral Machine Press
Day 2
LIGHT
35 min
DATE
Back:
SUPER SET
1, 2, 3, 4, 5 & 6
1) Pulldowns
2) Straight Arm Pulldowns
0 x Failure ____ x ____
0 x Failure ____ x ____
5) Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MEDIUM
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Close Grip Smith Machine Press
2) Standing EZ Bar Curls
3) Pushdowns
4) Standing Dumbbell Curls
Day 4
MEDIUM
30 min
DATE
Legs:
SUPER SET
1 & 2
1) Dumbbell Step Ups
2) Standing Calf Raises
Day 5
MEDIUM
25 min
DATE
Delts:
1) Seated Front Smith Machine Press
2) Dumbbell Side Raises
