Week 135 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

Delts:

1) Flat Barbell Press

Flat Bench Press

2) Seated Rear Barbell Press

Behind the Neck Barbell Press

 

Triceps:

3) One Arm Cable Side Raises
One Arm Cable Side Raise

4) Close Grip Barbell Press

Close Grip Bench Press

 
Day 2

Back:

Biceps:

1) Deadlifts

Deadlift

2) Standing Barbell Curls

Barbell Curl

 

SUPER SET
3 & 4

3) Rope Hammer Curls
Cable Hammer CurlRope handle

4) Hanging Leg Raises
Hanging Leg Raises
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 
Day 3

Legs:

SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

 
SUPER SET
3 & 4
3) Universal Machine Calf Raises
Universal Machine Calf Raises
4) Seated Calf Raises
Seated Calf Raise