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       Week 167 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Delts:

3) Seated Front Smith Machine Press
Seated Press on Smith Machine

4) Dumbbell Side Raises

Dumbbell Side Raise

 
Triceps:

5) Pushdowns on Universal Machine

Tricep Pushdowns on Universal Machine
SETS OF 2 UNTIL YOU CAN'T
THEN DO LAST SET

 

TheTrainingStationInc.com

 
Day 2

Back:

Biceps:

 

1) T-Bar Rows

T-bar Row

2) Standing Barbell Curls

Barbell Curl

SETS OF 2 UNTIL YOU CAN'T
THEN DO LAST SET

 

 

 

3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension

35lbs x Failure      ____ x ____
25lbs x Failure      ____ x ____
10lbs x Failure      ____ x ____
  5lbs x Failure      ____ x ____
  0lbs x Failure      ____ x ____

 
Day 3

Legs:

1) Leg Press
Leg Press

2) Leg Curls
Leg Curl

 
3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
4) Calf Raises on Leg Press
Calf Raise on Leg Press