Week 170 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:

1) Seated Front Smith Machine Press

Seated Press on Smith Machine

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

 

Triceps

3) Seated Overhead Extensions
with EZ Curl Bar
Overhead Tricep Extensions

4) Pushdowns with Rope Handle
Tricep Pushdowns

 
Chest:

SUPER SET
5 & 6

5) Incline Smith Machine Press
Incline Bench Press on Smith Machine

6) Cable Crossovers
Cable Crossover

Day 2

Back:

SUPER SET
1 & 2 after warm-ups

1) Pulldowns with V-Shaped Handle

Front Lat Pulldown

2) Wide Grip Leverage Rows

Leverage Machine Rows

 

Biceps:

3) Standing Dumbbell Curls

Dumbbell Curl

4) Preacher Curls with EZ Curl Bar
Preacher Curl

 
5) Dumbbell Shrugs
Dumbbell Shrug

6) Lower-back Machine
Lower-back Machine

Day 3

Legs:

 

1) Smith Machine Squats
Squats on Smith Machine

2) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

 
3) Free Weight Leg Curls
Leg Curls on Free Weight Machine

4) Calf Raises on Smith Machine
Smith Machine Calf Raise