Day 1
MEDIUM
30 min
DATE
Chest:
1) Flat Barbell Press
2) Cable Crossovers
Day 2
HEAVY
30 min
DATE
Back:
1) Rack Pulls
GO UP 5% UNTIL YOU CAN'T GET 1 REP
THEN GO DOWN 5% UNTIL YOU GET 5 REPS
Advanced Workout
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TheTrainingStationInc.com
Day 3
LIGHT
25 min
DATE
Arms:
SUPER SET
1, 2 & 3
1) Pushdowns with EZ Curl Handle
2) Cable Curls with EZ Curl Handle
3) Gaspari's
Advanced Workout
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TheTrainingStationInc.com
Day 4
MEDIUM
30 min
DATE
Legs:
SUPER SET
1 & 2
1) Hack Squats
2) Seated Calf Raises
Day 5
MEDIUM
30 min
DATE
Delts:
SUPER SET
2 & 3
1) Seated Front Barbell Press
2) Wide Grip Smith Upright Rows
3) Dumbbell Side Raises
