"THE MASTER PLAN"
Monday	Cardio
Cardio	45		DOWNLOAD IN EXCEL FORMAT
Abs	15
Tuesday	Sets	Reps	1st	2nd	3rd	4th	Actual	1st	2nd	3rd	4th
Chest & Triceps
Flat bench	4	12,10,8,6
Cable Cross	4	10,8,6
Decline	4	10,8,6
Press downs	3	10,8,6
Dips	3	10,8,6
Skull crushers	4	12,10,8,6
Cardio	30 Min.
Abs	15 Min.
Wednesday	Sets	Reps	1st	2nd	3rd	4th	Actual	1st	2nd	3rd	4th
Legs and shoulders
Leg press	4	12,10,8,6
leg ext	4	10,8,6
Leg curls	4	10,8,6
Calve raises	4	10,8,6
Seated millitary	4	12,10,8,6
Lateral raises	4	10,8,6
Shrugs	4	10,8,6
Cardio	30 Min.
Abs	15 Min.
Thursday	Sets	Actual
Cardio	30 Min.
Abs	15 Min.
Friday	Sets	Reps	1st	2nd	3rd	4th	Actual	1st	2nd	3rd	4th
Back & Biceps
Deadlift	4	12,10,8,6
Seated row	3	10,8,6
Lat pulls	3	10,8,6
Barbel curls	4	12,10,8,6
Dumbell curls	4	10,8,6
pyrimid	3	21
cardio	30 Min.
Abs	15 Min.
Saturday	Off
Sunday	Sets	Reps	1st	2nd	3rd	4th	Actual	1st	2nd	3rd	4th
Flat bench	4	12,10,8,6
Barbel curls	4	12,10,8,6
Seated press	3	10,8,6
squats	3	10,8,6
Lat pulls	3	10,8,6
rope	3	10,8,6
Cardio	45
Abs	15