Week 16 - 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 Press

2) Cable Crossovers
Cable Crossovers

 

Delts:

3) Seated Dumbbell Press

4) Standing Front Raises wtih Super EZ curl bar or if too heavy use Barbell
 
Triceps:
5) Pushdowns

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Day 2
Back:

1) Pulldowns w/

 
2) Dumbbell Rows
Dumbbell Rows
 

Biceps:

3) Standing Dumbbell Curls
Descending Set - NO REST

together or alternating
SUPER
SET

4 & 5
4) Universal Machine Shrugs
(facing in)
         
5) Ab/back Machine
Day 3

Legs:

SUPER
SET

2 & 3
1) Smith Machine Squats

2) Free Weight Leg Curls
   
3) Calf Raises on Smith Machine

4) Ab Roller

Ab Roller

0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____