Week 13 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Flat Barbell Press

Flat Barbell Press/Flat Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Delts:

3) Wide Grip Barbell Upright Rows
Barbell Upright Rows
4) Rope front raises
on Cable Crossover Machine
Cable Front Raises with Rope handle
 
Triceps:
5) Skull Crushers
w/straight bar
Straight Bar
Skull Crushers/Lying Tricep Extensions
Day 2
Back:

1) Pulldowns
w/chain handle
Chain handle
Pulldowns

 

2) Barbell Rows
(underhand grip)

Bent Over Barbell Rows

 
Biceps:
3) Standing Barbell Curls
Straight Bar
Barbell Curls
optional
optional
optional
TheTrainingStationInc.com
Copyright ©
TheTrainingStationInc.com
 

Traps:

Super Set
with Lower-back

4) Close Smith Machine Upright Rows
Smith Machine Upright Rows
 
5) Hyper-Extensions
Hyper-Extensions
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
Day 3
Legs:
1) Front Hack Squats
Front Hack Squats
Feet low to reduce stress on the back
Toes on Floor

SUPER SET 2 & 3

2) Standing Leg Curl
Single Leg Standing Leg Curl

 

   
3) Standing Calf Raises
on Universal Machine

Standing Calf Raises
4) Gaspari's
Standing Dumbbell Serratus Crunch