Week 158 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

 

Delts:

Triceps:

3) Standing Dumbbell Side Raises

Dumbbell Side Raise

4) Overhead Cable Extensions
with Handle

Overhead Cable Extensions

GO UP UNTIL YOU CAN'T DO 5
THEN DO LAST SET
25% x Failure

Day 2

Back:

SUPER SET

1 & 2

1) Pulldowns with handle

Front Lat Pulldown

2) T-Bar Rows

T-bar Row

 
Biceps:
3) Cable Curls
with Handle
Standing Cable Curl
GO UP UNTIL YOU CAN'T DO 5
THEN DO LAST SET
25% x Failure

4) Sit Ups on Slant Board

Decline Sit Up

0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
Day 3

Legs:

1) Leg Curls
Leg Curl

2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

   

3) "Bodysmith" Leg Press
Sled = 0 lbs.
Leg Press

4) Free Standing Calf Raises
Standing Calf Raise

0 % x 100       ____ x ____