Week 14 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) "Futron" Incline Barbell Press
Incline Barbell Press

2) Cable Crossovers
Cable Crossovers

 

Delts:

3) Seated Front Smith Machine Press
Seated Smith Press
4) Cable Side Raises
Cable Side Raise

 
Triceps:
5) Pushdowns w/Rope
(on pulldown machine)
Tricep Pushdowns with RopeRope handle
Day 2
Back:

1) One Arm Seated Cable Rows
One Arm Seated Cable RowsSingle handle

 
2) Pulldowns U shaped handle shaped handle
Pulldowns
 
Biceps:
3) Preacher Curls
w/straight barbell
Preacher Curls
optional
optional
optional
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Traps:

Super Set
with Lower-back

4) Barbell Shrugs
Barbell Shrugs
 
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) Stiff Leg Deadlifts
(keep head up)
Stiff Leg Deadlifts
2) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
SUPER SET 2 & 3
   
3) Free Standing Calf Raises
Standing Calf Raise
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 ____
4) Ab Bench
Ab Bench