Week 5

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

Day 1

Chest
1) Flat Smith Machine Press	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Incline Dumbbell Flyes	x Failure x Failure x Failure x Failure
Shoulders
3) Seated Smith Machine Press (behind the neck)	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
4) Dumbbell Front Raises	x Failure x Failure x Failure x Failure
Triceps
5) Overhead Extensions (rope handle)	x Failure x Failure x Failure x Failure

Day 2

Back
1) Wide Grip Leverage Row Machine	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Pulldowns (in front) handle	x Failure x Failure x Failure x Failure x Failure
Biceps
3) Preacher Bench Curls (w/EZ curl bar)	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
Traps
4) Dumbbell Shrugs SUPER SET w/Lower-back	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) Barbell Squats	x Failure x Failure x Failure x Failure x Failure
3) Leg Curls SUPER SET w/Calves	x Failure x Failure x Failure x Failure
4) Standing Calf Raises	x Failure x Failure x Failure x Failure

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