Week 115 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Delts:

3) Rear Barbell Press
Behind the Neck Barbell Press

4) "Pee Wee" Side Raises
Dumbbell Side Raise

 

Triceps:
SUPER SET
5 & 6

5) Pushdowns
Tricep Pushdown

6) Seated Overhead Extensions
with EZ Curl Bar
Overhead Tricep Extensions

Day 2

Back:

SUPER SET
1 & 2

1) Dumbbell Rows

Dumbbell Rows

2) Universal Machine Shrugs
(Facing Out)

Shrug on Universal Machine

 

Biceps:

SUPER SET
3 & 4

3) Cable Curls with EZ Curl Handle
Standing Cable Curl

4) Standing Curls with EZ Curl Bar
Barbell Curl

 
SUPER SET
5 & 6
5) Double Crunches
Double Ab Crunch
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
6) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3

Legs:

SUPER SET
2, 3 & 4

1) Barbell Hack Squats or Barbell Squats

Barbell Hack Squats - Free Weight Hack Squats            Free Weight Squat

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

   
3) Sissy Squats
Sissy Squats
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Smith Machine Calf Raises
Smith Machine Calf Raise