Week 18 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Flat Barbell Press

Flat Bench Press

 

Delts:

2) Wide Grip Smith Machine
Upright Rows
Smith Machine Upright Rows
3) One Arm Cable Side Raises
Cable Side Raise
 
Triceps:
4) Underhand Pushdowns
Palms up
w/cloth or chain handle
Chain HandleUnderhand Pushdown
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Day 2
Back:

1) Pulldowns
w/V shaped handle
Lat Pulldown

 
2) Seated Cable Rows
w/straight handle Straight Handle
overhand grip
Seated Rows
 

Biceps:

SUPER
SET

4 & 5

3) Dumbbell Preacher Curl
One arm at a time

Dumbbell
Dumbbell Preacher Curl
optional
optional
optional
4) Barbell Shrugs
Free Weight Shrugs
5) Hyper-Extensions
Hyper-Extensions
0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____
Day 3

Legs:

SUPER
SET

2 & 3

1) Barbell Squats
Free Weight SquatsSquat Rack

2) Leg Curls
Leg Curls
3) Seated Calf Raises
Seated Calf Raise
   
4) Ab Machine
Ab Machine