Week 121 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

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

 

Delts:

2) Seated Dumbbell Press
Seated Dumbbell Press

 
Triceps:

3) Seated Overhead Extensions with Super EZ Curl Bar
Overhead Tricep Extensions

4) Narrow Grip Dips
Dips

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

Day 2

Biceps:

1) Preacher Curls
with EZ Curl Bar

Preacher Curl

2) Cross Body Dumbbell Curls
Cross Body Dumbbell Curls

 

Back:

3) Seated Cable Rows
with Chain Handle
Seated Cable Row

4) Pulldowns

Front Lat Pulldown

 
5) Barbell Shrugs
Barbell Shrug
6) Good Morning
Good Mornings
Day 3

Legs:

1) Barbell Squats

Free Weight Squat

SUPER SET
1 & 2 after warm ups

2) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises

 

 

 
SUPER SET
3 & 4
3) Hanging Leg Raiess
Hanging Leg Raises
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
4) Hanging Knee Raises
Hanging Knee Raises

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