Week 118 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

 

Delts:

3) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

4) Dumbell Side Raises

Dumbbell Side Raise

 
Triceps:

5) Decline Skull Crushers with EZ Curl Bar
Decline Skull Crusher

100 Minimum
200 Goal

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Day 2

Back:

1) Bent Over Barbell Rows

Bent Over Barbell Row

2) Close Grip Leverage Rows

Leverage Machine Rows

 

Biceps:

3) Cable Crossover Curls
Cable Crossover Curl

100 Minimum
200 Goal

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SUPER
SET

4 & 5
4) Smith Machine Shrugs
Shrugs on Smith Machine

5) Lower-back Machine
Lower-back Machine

 
Day 3

Legs:

1) Smith Machine Squats
Squats on Smith Machine
Go up until you can't do 5 reps
Then go back down

   

2) Sit Ups on Slant Board
Decline Sit Up

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
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