Week 1     6 Week Workout     4 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Flat Barbell Bench Press
Flat Bench Press
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Incline Dumbbell Flyes
Incline Dumbbell Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 
Delts:
3) Seated Barbell Press (in front)
Seated Barbell Press in Front
40% x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Dumbbell Side Raises
Dumbbell Side Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2
Back:
1) Pulldowns (in front)
Lat pull handle
Front Lat Pulldown
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated cable rows
with V-shaped handle
Seated Cable Row
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Traps:
SUPER SET

3 & 4
3) Barbell Shrugs
Barbell Shrugs
100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
4) Hyper-extensions
Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
 
Day 3

Triceps:
Biceps:

SUPER
SET

1 & 2

1) Pushdowns
Straight handle
Tricep Pushdown
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____

2) Standing Barbell Curls
Barbell Curls

20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET

3 & 4
3) Lying Tricep Extensions
EZ curl bar
Skull Crusher/Lying Tricep Extension
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Incline Dumbbell Curl

Incline Dumbbell Curls

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Forearms:
5) Barbell Reverse Curls (palms down)
Barbell Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
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Day 4
Legs:
1) Leg Extensions
Leg Extensions
20% x 20
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 20
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Leg Press
Leg Press
sled = 75 lbs
40%x 12
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x 12
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Leg Curls
Leg Curls
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Calf Raises on Leg Press
Calf Raises on Leg Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____