Week 108 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Decline Dumbbell Flyes

Decline Dumbbell Fly

 

Triceps:

 

3) Seated Overhead Extensions
with straight barbell
Overhead Tricep Extensions

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Delts:

SUPER SET
4 & 5

4) Seated Rear Barbell Press
Behind the Neck Barbell Press

5) Seated Front Barbell Press
Seated Barbell Press

 
Day 2

Back:

SUPER SET
1 & 2

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Good Morning

Good Mornings

 

Biceps:

3) Standing Dumbbell Curls

Alternating Dumbbell Curls

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SUPER SET
4 & 5
4) Barbell Pullovers
Barbell Pullover

5) Close Grip Smith Machine Upright Rows
Close Grip Upright Row on Smith Machine

 
Day 3

Legs:

1) "Bodysmith" Leg Press

Leg Press

2) Ab Bench
Ab Bench