Week 129 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Delts:
SUPER SET
4 & 5 with same weight

3) Seated Barbell Press
(Behind the head)
Behind the Neck Barbell Press

4) Barbell Front Raises
Barbell Front Raise

 
Triceps:

5) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

6) Pushdowns
on Pulldown Machine

Tricep Pushdown

SET OF 3 UNTIL
YOU CAN'T DO 3

Day 2

Back:

SUPER SET
1 & 2

1) Pulldowns
with Smallest V-Shaped Handle
Front Lat Pulldown

2) Rack Pulls
(Starting just above the knees)
Rack Pull

 

Biceps:

3) Cable Curls
on Seated Row Machine

Standing Cable Curl
SET OF 3 UNTIL
YOU CAN'T DO 3

Day 3

Legs:
SUPER SET
1, 2, 3 & 4

1) Barbell Squats
Free Weight Squat

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

 
3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Ab Bench

Ab Bench