| Week 111 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest: Triceps: |
1) Flat Barbell Press
GO UP UNTIL YOU CAN'T DO 3 REPS |
2) Overhead Cable Extensions |
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Delts: |
3) Dumbbell Kickbacks |
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4) Dumbbell Side Raises |
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Day 2 |
Biceps: |
1) Seated Dumbbell Curls
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2) Dumbbell Preacher Curls  |
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Back: |
3) T-bar Rows |
4) Close Grip Leverage Rows |
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5) Universal Machine Shrugs  |
6) Hyper-Extensions |
0 x Failure ____ x ____ |
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Day 3 |
Legs: SUPER SET |
1) Barbell Squats |
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2) Smith Machine Squats  |
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3) Torso Track |
0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
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