Week 178 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:
1) Seated Front Smith Machine Press
(Touch top of chest)

Seated Press on Smith Machine
Go up until you can't do 5
then do 25% x Failure

2) Cable Kickbacks
(Underhand Grip)

Underhand Cable Tricep Kickbacks
 
Chest:
3) Incline Dumbbell Press
Incline Dumbbell Bench Press
4) Flat Dumbbell Press
Flat Dumbbell Bench Press
   
5) Incline Dumbbell Flyes
Incline Dumbbell Fly
6) Flat Dumbbell Flyes
Flat Dumbbell Fly
   
7) Pushups

Push Ups
0 x 25       ____ x ____
8) Sit Ups on Slant Board
Decline Sit Up
0 x 25       ____ x ____
Day 2

Back:
1) Pulldowns

Front Lat Pulldown
2) Close Grip Leverage Rows

Leverage Machine Rows
 
3) Cable Crossover Curls (High)
Cable Crossover Curl
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SUPER SET
4 & 5
4) Dumbbell Shrugs
Dumbbell Shrug
5) Lower-back Machine
Lower-back Machine
Day 3
Legs:
1) Barbell Squats
Free Weight Squat
2) Seated Calf Raises
Seated Calf Raise