Week 124 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

Chest:

1) Close Grip Barbell Press

Close Grip Bench Press

2) Incline Universal Machine Press

Incline Bench Press on Universal Machine

 

Delts:

3) Upward Cable Crossovers
Upward Cable Crossover

4) Seated Universal Machine Press
Seated Press on Universal Machine

 

SUPER SET
5 & 6

5) Seated Dumbbell Side Raises
Seated Dumbbell Side Raises

6) Seated Dumbbell Rear Raises
Seated Dumbbell Rear Raise
 
Day 2

Biceps:

Back:

1) Standing Barbell Curls

Barbell Curl

2) Seated Cable Rows
with Shaped Handle

Seated Cable Row

 

SUPER SET
3 & 4

3) Dumbbell Rows
Dumbbell Rows

4) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row
 
Day 3

Legs:

1) Leg Extensions
Leg Extension

2) Leg Curls
Leg Curl

 
3) Vertical Leg Press
Vertical Leg Press
4) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press
 
SUPER SET
5 & 6

5) Double Crunches
Double Ab Crunch

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

6) Crunches
Ab Crunches

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