Week 151 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

1) Clean & Press
Clean & Press
GO UP UNTIL YOU CAN'T DO 1 REP

TheTrainingStationInc.com

 

Triceps:

2) Overhead Cable Extensions
with Rope Handle
Overhead Cable Extensions

3) Pushdowns (21's)

Tricep Pushdowns on Universal Machine
50% x 7+7+7      ____ x ____
 
Chest:

SUPER SET
4 & 5

4) Cable Crossovers
Cable Crossover

5) Incline Smith Machine Press
Incline Bench Press on Smith Machine

 
Day 2

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Barbell Pullovers

Barbell Pullover


 
Biceps

 

3) Cable Curls with EZ Curl Handle

Standing Cable Curl

4) Barbell Curls (21's)
Barbell Curl

50% x 7+7+7      ____ x ____
 
5) Dumbbell Shrugs
Dumbbell Shrug
6) Hyper-Extensions
Hyper-Extension
35 lbs x Failure           ____ x ____
25 lbs x Failure           ____ x ____
10 lbs x Failure           ____ x ____
  5 lbs x Failure           ____ x ____
  0 lbs x Failure           ____ x ____
 
Day 3

Legs:

SUPER SET
1 & 2

1) Hack Squats
Sled = 0 lbs.

Hack Squat

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

 

3) Torso Track
Torso Track

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0x Failure       ____ x ____
4) Gaspari's
Standing Dumbbell Serratus Crunch