Week 154 - 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 Bench Press

2) Cable Crossovers

Cable Crossover
 
Delts:

3) Seated Universal Machine Press
(Facing out - no back support)
Seated Press on Universal Machine

4) One Arm Cable Side Raises
One Arm Cable Side Raise
 
Triceps:

5) Skull Crushers with EZ Curl Bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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Day 2

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with Shaped Handle

Seated Cable Row


2) Barbell Shrugs

Barbell Shrug

 
Biceps:

3) Standing EZ Bar Curls
Barbell Curl

3) Double Crunches
Double Ab Crunch
0 x 100       ____ x ____
 
Day 3

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Extensions

Leg Extensions on Universal Machine

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

 
SUPER SET
3 & 4

3) Universal Machine Calf Raises
Universal Machine Calf Raises
4) Seated Calf Raises
Seated Calf Raise