Week 126 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Delts:

3) "Arnold" Dumbbell Press

Arnold Press

4) Cable Side Raises

Cable Side Raise

 

Triceps:

5) Overhead Cable Extensions
with straight handle

Overhead Cable Extensions

6) Dumbbell Kickbacks
Dumbbell Kickbacks
 
Day 2

Biceps:

1) Standing Cable Curls
with EZ curl handle
Standing Cable Curl

2) Dumbbell Curl Over Incline
Standing Dumbbell Preacher Curl
 

Back:

SUPER SET
3 & 4

3) Bent Over Barbell Rows
(Overhand Grip)
Bent Over Barbell Row


4) Dumbbell Shrugs
Dumbbell Shrug


 
Day 3

Legs:

1) Smith Machine Squats

Squats on Smith Machine

2) Calf Raises on Smith Machine

Smith Machine Calf Raise

 
SUPER SET
3 & 4
3) Ab Roller
Ab Roller
0 x Failure     ____ x____
0 x Failure     ____ x____
0 x Failure     ____ x____
4) Gaspari's
Standing Dumbbell Serratus Crunch