Week 177 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

Delts:
1) Flat Smith Machine Press

Flat Bench Press on Smith Machine


2) Standing Front Barbell Press
Standing Barbell Press
 
Triceps:
3) Wide Grip Smith Upright Rows
Wide Grip Upright Row on Smith Machine
4) Skull Crushers with EZ Curl Bar
= 20 lbs.
Skull Crushers/Nose Breakers/Lying Tricep Extensions

 
Day 2
Back:
1) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

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2) Seated Cable Rows
with V-Shaped Handle
Seated Cable Row

3) Hyper-Extensions

Hyper-Extension

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
4) Hanging Leg Raises
Hanging Leg Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
5) Hanging Knee Raises
Hanging Knee Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3
Legs:
SUPER SET
1 & 2

starting at 100% with #1 weights

1) One Leg - Leg Press

Single Leg - Leg Press

2) Calf Raises on Leg Press
Calf Raise on Leg Press