Week 11 - 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 Press

2) Dumbbell Pullovers
Dumbbell Cross Bench Pullover

 

Delts:

3) Seated Universal Machine Press
(Facing away - no back support)
Seated Press on Universal Machine

4) One Arm Cable Side Raise
One Arm Cable Side Raises

 
Triceps:
5) Close Grip Smith
Machine Press

Close Grip Press on Smith Machine
 
Day 2
Back:

1) Wide Grip Leverage Rows (top handles)

Leverage Row Machine

 
2) Seated Cable Rows
with V shaped handle
Seated Cable Row
 
Biceps:
3) Standing Dumbbell Curls

Standing Dumbbell Curls
optional
optional
optional
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Traps:

SUPER SET
w/Lower-back

4) Smith Machine Shrugs
Shrugs on Smith Machine
Lower-back:
5) Ab/back Machine
Lower-back Machine
Day 3
Legs:
1) Leg Curls
Leg Curls

2) Leg Press
Sled = 75 lbs

Leg Press
Super Set a last 5 sets with calves

   
3) Calf Raises on Leg Press
Calf Raises on Leg Press
4) Double Crunch
Double Ab Crunch
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____