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       Week 172 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

2) Flat Cambered Barbell Press

Flat Bench Press with Cambered Bar
Cambered Barbell

 

Delt:

SUPER SET
5 & 6 with same weight

3) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

4) Seated Dumbbell Press
with No Back Support

Seated Dumbbell Press

 
Triceps:

5) Dumbbell Crossface

Lying Dumbbell Crossface

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Day 2

Biceps:

Back

1) Dumbbell Concentration Curls

Concentration Curl

2) Rack Pulls (Start just above knee)

Rack Pull


 
Day 3

Legs:

SUPER SET
1 & 2

1) Vertical Leg Press

Vertical Leg Press


2) Universal Machine Calf Raises

Universal Machine Calf Raises

 

3) Ab Roller

Ab Roller

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Ball Crunches
Ball Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____