Week 183 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:
Triceps:
1) Standing Barbell Press
Standing Barbell Press
Sets of 5 until you can't
then 25% x Failure

2) Pushdowns with Rope
Tricep Pushdowns on Universal Machine
 
Chest:
SUPER SET
4, 5 & 6
3) Pushdowns (21's)

Tricep Pushdowns on Universal Machine

(Top, Bottom, Full)
4) "Futron" Incline Barbell Press
Incline Bench Press

   
5) Decline Barbell Press
Decline Bench Press

6) Flat Dumbbell Flyes
Flat Dumbbell Fly

Day 2
Back:
1) Bent-over Barbell Rows
(Underhand grip)
Bent Over Barbell Row
2) One Arm Seated Cable Rows
One Arm Seated Cable RowSingle handle
 
Biceps:
3) Preacher Curls
with EZ Curl Bar
= 20 lbs.
Preacher Curl
4) Barbell Curls (21's

Barbell Curl

(Top, Bottom, Full)
 
5) Barbell Shrugs
Barbell Shrug
6) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3
Legs:
1) Barbell Squats
Free Weight Squat