Week 189 - 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

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Triceps:
2) Pushdowns with Shaped Handle
Tricep Pushdown

3) Bench Dips
Bench Dips
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Delts:
4) Standing Dumbbell Side Raises
Dumbbell Side Raise
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Day 2
Back

1) T-Bar Rows with V-Shaped Handle

T-bar Row

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Biceps:
2) Incline Dumbbell Curls
Incline Dumbbell Curl

3) Barbell Concentration
Barbell Concentration Curls
 
Day 3
Legs:
1) Universal Machine Squats
Universal Machine Squats

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