Week 10 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

2) Cable Crossovers
Cable Crossovers

 

Delts:
SUPER SET
3 & 4
with same weights

3) Standing Dumbbell Side Raises

Standing Dumbbell Side Raises

4) Standing Dumbbell Press
Standing Dumbbell Press

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
5) Cable Kickbacks
(palm up)
Underhand Cable KickbacksSingle handle
 
Day 2
Back:

1) Seated Cable Rows
U shaped handle shaped handle
Seated Cable Rows

 
2) T-bar rows
----o---- shaped handle
T-bar Rows
 
Biceps:
3) Cable Curls - High
Cable Crossover Curls
<-- optional
<-- optional
<-- optional
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Traps:

SUPER SET
w/Lower-back

4) Dumbbell Shrugs
Standing Dumbbell Shrugs

Lower-back:
5) Deadlifts
Free Weight Deadlifts
Day 3
Legs:
1) Barbell Lunges
Free Weight Lunges

2) Barbell Squats
Free Weight Squats

   
3) Seated Calf Raises
Seated Calf Raise
4) Sit Ups on Slant Board
Decline Sit Up
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____