Week 102 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

1) Seated Front Barbell Press
Seated Front Barbell Press

 

Triceps:

2) Overhead Cable Extensions
Overhead Cable Extensions

3) Cable Kickbacks (Palm Up)
Underhand Cable Tricep KickbacksSingle handle

 

Chest:

1) Incline Dumbbell Flyes
Incline Dumbbell Fly

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

 
Day 2

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Dumbbell Rows

Dumbbell Rows

 

Biceps:

3) Seated Dumbbel Curls

Seated Dumbbell Curls

4) Cable Curls
Cable Crossover Curl
 
SUPER SET
5 & 6
5) Universal Shrugs (Facing Out)
Shrug on Universal Machine

6) Hyper-Extensions

Hyper-Extension

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 
Day 3

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

2) Double Crunches

Double Ab Crunch

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____