Week 15 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Incline Smith Machine Press

2) Pec Deck

 

Delts:

3) Seated Barbell Press
(behind the neck)

4) Seated Rear Dumbbell Raises

Seated Dumbbell Rear Raise
 
Triceps:
5) Dumbbell Crossface
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Day 2
Back:

1) Close Grip Leverage Row Machine (lower handles)

 
2) Seated Cable Rows w/ handle
 
Biceps:
3) Dumbbell Concentration Curls
optional
optional
optional
4) Rack Pulls

(start just above knee)
Day 3
Legs:
1) Barbell Hack Squats

2) Leg Extensions
   
3) Seated Calf Raises

4) Hanging Leg Raises
Hanging Leg Raises

0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____