Week 116 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Arnold Dumbbell Press
Arnold Press

2) Rope Front Raises
Cable Front Raise with Rope handle

 

Triceps:

3) Skull Crushers with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

4) Dumbbell Crossface
Lying Dumbbell Crossface
 

Chest:

SUPER SET
5 & 6

5) Flat Barbell Press

Flat Bench Press

6) Decline Barbell Press

Decline Bench Press

 
Day 2

Biceps:

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

2) Dumbbell Concentration Curls
Concentration Curl

 

Back:

3) Rack Pulls
(Start just above the knee)
Rack Pull
GO UP UNTIL YOU CAN'T DO 3 REPS

TheTrainingStationInc.com

 
Day 3

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight SquatSquat Rack

2) Seated Calf Raises

Seated Calf Raise

 
SUPER SET
3 & 4

3) Ab Bench
Ab Bench

4) Ab Machine
Ab Machine