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

Seated Press on Smith Machine

2) Close Grip Barbell Press

Close Grip Bench Press

 
Chest:
SUPER SET
3. 4. 5 & 6 with same weights

3) Incline Dumbbell Flyes
Incline Dumbbell Fly


4) Incline Dumbbell Press
Incline Dumbbell Bench Press

   

5) Flat Dumbbell Flyes
Flat Dumbbell Fly


6) Flat Dumbbell Press
Flat Dumbbell Bench Press

Day 2

Biceps:

Back:

1) Standing Barbell Curls

Barbell Curl

2) 3/4 Deadlifts
from the bottom of the Squat Rack
(NO STRAPS OR HOOKS)
3/4 Deadlift
GO UP UNTIL YOU CAN'T DO 1 REP

 
SUPER SET
3 & 4 with same weights
3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

4) Barbell Wrist Curls
Forearm Curl

Day 3

Legs:

SUPER SET
1 & 2 after warm-ups

1) Vertical Leg Press

Vertical Leg Press

2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press

 
4) Hanging Leg Lifts
Hanging Leg Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

4) Hanging Knee Lifts
Hanging Knee Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____