Week 123 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Triceps:

3) Pushdowns
Tricep Pushdowns on Universal Machine

4) Bench Dips
Bench Dips
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 

Delts:

SUPER SET
5 & 6

5) Standing Dumbbell Side Raises
Dumbbell Side Raise

6) Standing Dumbbell Front Raises
Dumbbell Front Raises

 
Day 2

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Pull Ups with V-Shaped Handle
Close Grip Pull UpsPower Rack/Squat Rack  

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

 

Biceps:

3) Incline Dumbbell Curls

Incline Dumbbell Curl

4) Barbell Reverse Curls
Revese Curl
 
SUPER SET
5 & 6
5) Barbell Shrugs
Barbell Shrug
6) Lower-Back Machine
Lower-back Machine
 
Day 3

Legs:

1) "Bodysmith" Leg Press
Sled = 0

Leg Press

 
SUPER SET
2 & 3
2) Hanging Leg Raises
Hanging Leg Raises
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
3) 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 ____