Week 120 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Barbell Press
Flat Bench Press
GO UP UNTIL YOU CAN'T GET 5 - THEN GO UP ANOTHER 5% x Failure - THEN GO BACK DOWN BY 10% DROPS

 

Triceps:

2) Pushdowns with Rope Handle
Tricep Pushdowns

3) Cable Kickbacks (Underhand)
Underhand Cable Tricep KickbacksSingle handle

 
Delts:

4) Seated Rear Barbell Press
Behind the Neck Barbell Press

5) Seated Front Barbell Press
Seated Barbell Press

Day 2

Back:

1) T-bar Rows

T-bar Row

2) Seated Cable Rows
with V-shaped handle
Seated Cable Row

 

Biceps:

3) Cable Curls with EZ Curl Handle
Cable Curls

4) Cable Crossover Curls
Cable Crossover Curl

 
SUPER SET
5 & 6
5) Universal Machine Shrugs
Shrug on Universal Machine

6) Hyper-Extensions
Hyper-Extension

35 lbs x Failure     ____ x ____
25 lbs x Failure     ____ x ____
10 lbs x Failure     ____ x ____
  5 lbs x Failure     ____ x ____
  0 lbs x Failure     ____ x ____

Day 3

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Leg Curls

Leg Curl
 
SUPER SET
3 & 4
3) Seated Calf Raises
Seated Calf Raise
4) Free Standing Calf Raises
Standing Calf Raise

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