Week 132 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

Triceps:

1) Seated Dumbbell Press

Seated Dumbbell Press

GO UP UNTIL YOU CAN'T DO 3 REPS
THEN DO THE LAST SET

2) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

 

Chest:

SUPER SET
3 & 4

3) Incline Dumbbell Flyes
Incline Dumbbell Fly

4) Incline Dumbbell Press
Incline Dumbbell Bench Press

 
SUPER SET
5 & 6
5) Flat Dumbbell Flyes
Flat Dumbbell Fly

6) Flat Dumbbell Press
Flat Dumbbell Bench Press

 
Day 2

Back:

SUPER SET
1 & 2

1) Pulldowns

Front Lat Pulldown

2) Dumbbell Shrugs

Dumbbell Shrug

 

Biceps:

3) Preacher Curls
with Straight Barbell
Preacher Curl

4) "Gaspari's"
Standing Dumbbell Serratus Crunch

 
Day 3

Legs:

1) Leg Press (Sled = 75)

Leg Press

2) Calf Raises on Leg Press

Calf Raise on Leg Press