Week 12 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Decline Barbell Press
Decline Barbell Press/Decline Bench Press

2) Incline Dumbbell Flyes
Incline Dumbbell Flyes

 

Delts:
SUPER SET
3 & 4

3) Standing Dumbbell Side Raises
Standing Dumbbell Side Raises
4) Standing Dumbell Front Raises
Standing Dumbbell Front Raises

 
Triceps:
5) Pushdowns
(on Universal Machine)
hands about 6 inches apart
Lat pull bar
Tricep Pushdowns
If Universal Machine is too heavy, you can use the Cable Crossover Machine with Straight handle handle
Day 2
Back:

1) Seated Cable Rows
w/ V shaped handle
Seated Cable Rows

 
2) 3/4 Deadlifts
off bottom of Smith Machine
3/4 Smith Machine Deadlifts
 
Biceps:
3) Incline Dumbbell Curls

Keep head on bench
and elbows back
Incline Dumbbell Curls
optional
optional
optional
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Day 3
Legs:
1) Barbell Squats
Free Weight Squats

2) Seated Calf Raises
Seated Calf Raises

   
3) Hanging Knee Lifts
Hanging Knee Raises
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
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