Week 19 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell

Cambered bar = 45 lbs.
If it's too heavy use a straight bar

2) Incline Dumbbell Flyes
Incline Dumbbell Fly

 

Delts:

3) Seated Universal Machine Press
Face in, lean forward, feet under you
Seated Machine Press
 
Triceps:
5) Dumbbell Kickbacks
Dumbbell Kickbacks
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Day 2
Back:

1) T-bar Rows
with V handle

T-bar Row

 
2) Pulldowns

Front Lat Pulldown
 

Biceps:

SUPER
SET
4 & 5

3) Dumbbell Concentration Curls
Concentration Curl
optional
optional
optional
4) Smith Machine Shrugs
Shrugs on Smith Machine
   
5) ab/Back Machine
Lower-back Machine
     
Day 3
Legs:

1) Leg Press
(sled = 75lbs.)
Leg Press

SUPER SET
last 5 sets with 2 & 3

2) Calf Raises on Leg Press
Calf Raise on Leg Press

use leg press weights



80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

 



____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

   
3) Universal Leg Extensions
Leg Extensions on Universal Machine
4) Sit ups on Slant Board
Decline Sit Up
0 x Failure
0 x Failure
0 x Failure
____
____
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