Week 143- 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

1) Close Grip Barbell Press

Close Grip Bench Press

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Chest:

2) Flat Barbell Press

Flat Bench Press

3) Incline Dumbbell Flyes

Incline Dumbbell Fly


 

Delts:

SUPER SET
4 & 5

4) Seated Universal Machine Press
Seated Press on Universal Machine

5) Rope Front Raises
Cable Front Raise with Rope handle

 
Day 2

Biceps:

 

1) Standing Barbell Curls

Barbell Curl

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Back:

2) Deadlifts
(No Straps or Hooks)
Deadlift


3) Seated Cable Rows
with handle
Seated Cable Row

 
Day 3

Legs:

SUPER SET
2 & 3

1) Leg Press
Sled = 75 lbs.
Leg Press

2) Universal Machine Calf Raises
Universal Machine Calf Raises
 
3) Double Crunches
Double Ab Crunch
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

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