Week 192 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
Delts:
1) Low Incline Smith Machine Press
(Flat Bench on Black Box)

Low Incline Bench Press on Smith Machine

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises


 
Triceps:
3) Overhead Extensions with Rope Handle
Overhead Cable Extensions
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Day 2
Biceps:
1) Standing EZ Bar Curls

Barbell Curl

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Back:
2) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown
3) Ab Bench

Ab Bench

 
Day 3
Legs:
1) Barbell Squats

Free Weight Squat

2) Seated Calf Raises

Seated Calf Raise