Day 1
MEDIUM
MEDIUM
30 min
DATE
Chest:
1) "Futron" Incline Barbell Press
2) Flat Dumbbell Flyes
Day 2
MEDIUM+
MEDIUM+
30 min
DATE
DATE
Back
1) Rack Pulls
Day 3
MEDIUM
MEDIUM
35 min
DATE
DATE
Arms:
SUPER SET
1 & 2
1) Close Grip Smith Machine Press
2) Standing EZ Bar Curls
SUPER SET
3 & 4 with same weights
3 & 4 with same weights
3) Barbell Reverse Wrist Curls
4) Barbell Wrist Curls
Day 4
HEAVY
HEAVY
35 min
DATE
DATE
Legs:
1) "Trotter" Leg Press
Day 5
LIGHT
LIGHT
25 min
DATE
DATE
Delts:
SUPER SET
1 & 2 with same weights
1 & 2 with same weights
1) Seated Rear Barbell Press
2) Seated Front Barbell Press
SUPER SET
3 & 4
3 & 4
3) Double Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____
4) Reverse Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____