Week 157 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Incline Barbell Press

Incline Bench Press

 

Tricpes:
Delts:
SUPER SET
4. 5 & 6 with same weights

3) Seated Overhead Extensions
with EZ Curl Bar
Overhead Tricep Extensions

4) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises


   

5) Seated Dumbbell Press
Seated Dumbbell Press


6) Seated Dumbbell Overhead Hold
50% x 1 Minute?     ____ x ____
45% x 1 Minute?     ____ x ____
40% x 1 Minute?     ____ x ____
35% x 1 Minute?     ____ x ____
30% x 1 Minute?     ____ x ____
25% x 1 Minute?     ____ x ____
20% x 1 Minute?     ____ x ____
Day 2

Back:

SUPER SET

2, 3 & 4

1) Underhand Pulldowns

Underhand Grip Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 
Biceps:
3) Universal Machine Shrugs
Shrug on Universal Machine
4) Good Morning
Good Mornings

   
5) Preacher Curls
with EZ Curl Bar
Preacher Curl
6) Dumbbell Hammer Curls
Hammer Curl
Day 3

Legs:

1) Barbell Squats

Free Weight Squat

GO UP UNTIL YOU CAN'T DO 5 REPS
THEN DO LAST SET - 25% x FAILURE

2) Ab Machine
Ab Machine
    ____