| Week 7 (optional) 6-7 Week Workout 3 days/week Name: |
REPETITION WEEK 100%
= 1 rep max.
Minimum rest between sets |
| Day 1 |
Chest:
|
1)
Flat Barbell Press
 |
Delts: |
2)
Seated Front Barbell Press
 |
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|
Triceps:
|
3)
Pushdowns |
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| Day 2 |
Back:
|
1)
Close Grip Leverage Rows
|
Biceps:
|
2)
Standing Cable Curls
(EZ curl handle)   |
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|
Traps:
|
3)
Barbell Shrugs
 |
Lower-back:
|
4)
Hyper-Extensions
|
0
x Failure 0
x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
| Day 3 |
Legs:
|
1)
Leg Extensions
|
2)
Leg Curls
|
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| 3)
Free Standing Calf Raises
|
0
x Failure 0
x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
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