Week 17 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Incline Universal Machine Press

2) Flat Dumbbell Flyes

 

Delts:

3) Seated Dumbbell Side Raises
 
Triceps:
5) Overhead Cable Extensions

w/straight handle
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Day 2
Back:

1) Bent Over Barbell Rows

 
2) 3/4 Deadlifts

from bottom of
squat rack
 

Biceps:

3) Standing Dumbbell Curls

together or alternating
optional
optional
optional
4) Dumbbell Shrugs
Day 3
Legs:

1) Vertical Leg Press

SUPER SET last 5 sets with Calf Raises using leg press weights

2) Calf Raises on Vertical Leg Press
80% x Failure          ____ x ____
60% x Failure          ____ x ____
40% x Failure          ____ x ____
20% x Failure          ____ x ____
10% x Failure          ____ x ____
   
3) Hanging Knee Raises
Hanging Knee Raises
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure           ____
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