Week 164 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest

1) Decline Cambered Barbell Press

Decline Bench Press with Cambered Bar
Cambered Barbell

2) Upward Cable Crossovers

Upward Cable Crossover

 

Delts:

 

3) Rear Smith Machine Press
Behind the Neck Press on Smith Machine

4) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

 
Triceps:

5) Close Grip Barbell Press
Close Grip Bench Press

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Day 2

Back

Biceps:

 

1) Smith Machine Deadlifts

3/4 Smith Machine Deadlift

2) Preacher Curls
with Straight Barbell

Preacher Curl

 

3) Ab Bench
Ab Bench

4) Hanging Leg Raises
Hanging Leg Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3

Legs:

SUPER SET
Last 5 sets of
1 & 2

1) Smith Machine Squats

Squats on Smith Machine

2) Smith Machine Calf Raises

Smith Machine Calf Raise