Week 105 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Flat Smith Machine Press
Flat Bench Press on Smith Machine

 

Delts:

3) Seated "Arnold" Dumbbell Press

Arnold Press

4) "Pee Wee" Side Raises

Dumbbell Side Raise

 
Triceps:

5) Close Grip Barbell Press
Close Grip Bench Press

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Day 2

Back:

1) Smith Machine 3/4 Deadlifts
(use spacers)

3/4 Smith Machine Deadlift

 

 

Biceps:

2) Standing Barbell Curls
Barbell Curl

3) Ab Bench

Ab Bench

 
Day 3

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

 
SUPER SET
3 & 4

3) One Legged - Leg Press
Single Leg - Leg Press

4) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises