Week 139 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

Delts:

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

Sets of 2 until you can't do 2

2) Seated Barbell Press (In Front)
Take weight from floor in front

Seated Barbell Press

Sets of 2 until you can't do 2

 

Chest:

3) Low Incline Barbell Press (In Squat/Power Rack)
Low Incline Barbell Press

4) Dips

Dips

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure      ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 
Day 2

Biceps:

Back:

SUPER SET
2 & 3

1) Standing Dumbbell Curls

Alternating Dumbbell Curls

Sets of 2 until you can't do 2

2) Seated Cable Rows
with V Shaped Handle

Seated Cable Row

3) Rack pulls

Rack Pull

 
Day 3

Legs:

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   

3) Seated Calf Raises
Seated Calf Raise

4) Sit Ups on Slant Board (top hole)
Decline Sit Up

Ball x Failure      ____ x ____
Ball x Failure      ____ x ____
Ball x Failure      ____ x ____