Week 186 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
2) Incline Universal Machine Press
Incline Bench Press on Universal Machine
 
Delts:
3) Seated Rear Barbell Press
Behind the Neck Barbell Press
4) "Pee Wee" Side Raises
Dumbbell Side Raise
 
Triceps:
5) Pushdowns with Handle
Tricep Pushdown
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Day 2
Back:
Biceps:
1) Seated Cable Rows
with Handle
Seated Cable Row
2) Cable Curls
with EZ Curl Handle
Standing Cable Curl
   
3) Rope Hammer Curls
Cable Hammer CurlRope handle
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Day 3
Legs:
1) Hack Squats
Hack Squat
2) Universal Machine Leg Curls
Leg Curls on Universal Machine
   
3) Seated Calf Raises
Seated Calf Raise
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