Week 156 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Delts: Triceps: |
1) Seated Front Smith Machine Press
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2) Close Grip Barbell Press
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Chest:
SUPER SET 3. 4. 5 & 6 with same weights |
3) Incline Dumbbell Flyes |
4) Incline Dumbbell Press |
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5) Flat Dumbbell Flyes |
6) Flat Dumbbell Press |
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Day 2 |
Biceps: Back: |
1) Standing Barbell Curls
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2) 3/4 Deadlifts |
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SUPER SET 3 & 4 with same weights |
3) Barbell Reverse Wrist Curls ![]() |
4) Barbell Wrist Curls ![]() |
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Day 3 |
Legs: SUPER SET 1 & 2 after warm-ups |
1) Vertical Leg Press |
2) Calf Raises on Vertical Leg Press |
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SUPER SET 3 & 4 |
4) Hanging Leg Lifts ![]() |
0 x Failure ____ x ____
0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
4) Hanging Knee Lifts ![]() |
0 x Failure ____ x ____
0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |