Week 3

100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest
1) Flat Dumbbell Press	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Pec Deck	x Failure x Failure x Failure x Failure
Shoulders
3) Seated Dumbbell Press	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
4) Cable Side Raises	x Failure x Failure x Failure x Failure
Triceps
5) Close Grip Barbell Press	x Failure x Failure x Failure x Failure

Day 2

Back
1) Bent Over Barbell Rows (overhand grip)	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Close Grip Leverage Row Machine	x Failure x Failure x Failure x Failure x Failure
Biceps
3) Standing EZ bar Curls bar = 20 lbs	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
Traps
4) Close Grip Barbell Upright Rows	x Failure x Failure x Failure
Lower-Back
5) Hyper-extensions	0 x Failure 0 x Failure 0 x Failure

Day 3

Legs

1) Leg Extensions	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Hack Squats	x Failure x Failure x Failure x Failure x Failure
3) Stiff Leg Deadlifts	x Failure x Failure x Failure x Failure
4) Seated Calf Raises	x Failure x Failure x Failure x Failure

tumblr
visitor stats