Week 180 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Triceps:
1) Pushdowns
with
Tricep Pushdown
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Chest:
2) Flat Dumbbell Flyes
Flat Dumbbell Fly
3) Dumbbell Pullovers
Dumbbell Cross Bench Pullover
 
Delts:
4) Seated Universal Machine Press
(facing out - no back support)
Seated Press on Universal Machine
5) Reverse Pec Deck
Reverse Pec Deck
 
Day 2

Biceps

Back:
1) High Incline Dumbbell Curls
High Incline Dumbbell Curls
2) Pulldowns
with Smallest V-Shaped Handle
Front Lat Pulldown

 
Day 3
Legs:
1) Front Hack Squats
Sled = 0 lbs.
Front Hack Squat
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