Week 155 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Seated Barbell Front Press

Seated Front Barbell Press

 
Triceps:

3) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises

4) Dumbbell Crossface

Lying Dumbbell Crossface

Day 2

Back:

SUPER SET
1 & 2

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Pulldowns with V-Shaped Handle

Front Lat Pulldown

 
Biceps:
3) Dumbbell Preacher Curls

Preacher Curl

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4) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row
5) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3

Legs:

SUPER SET
2 , 3 & 4

1) Smith Machine Squats

Squats on Smith Machine

2) "Bodysmith" Hack Squats

Bodysmith Hack Squats

 

3) Leg Curls

Leg Curl

4) Smith Machine Calf Raises
Smith Machine Calf Raise