Week 200 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

Chest:

1) Pushdowns with EZ Curl Handle
Tricep Pushdowns on Universal Machine
Important:
Don't do more than one rep at 100%
If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.
When you miss the weight start dropping the weight 5% until you get 5 reps.


2) Flat Barbell Press

Flat Bench Press
 

Delts:
3) Upward Cable Crossovers
Upward Cable Crossover
4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine
 
SUPER SET
 4 & 6 with same weight
5) Standing Dumbbell Front Raises
Dumbbell Front Raises
6) Standing Dumbbell Press
Standing Dumbbell Press
 
Day 2
Biceps:
1) Standing EZ Bar Curls
Barbell Curl
Important:
Don't do more than one rep at 100%
If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight.
When you miss the weight start dropping the weight 5% until you get 5 reps.

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SUPER SET
2 & 3
2) T-Bar Rows

T-bar Row
3) Universal Machine Shrugs

Shrug on Universal Machine
 
Day 3
Legs
1) Barbell Squats
Free Weight Squat

2) Crunches

Ab Crunches
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____