| Week 198 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Delts:
Triceps: |
1) Seated Barbell Press
(in squat/power rack)  Important: Don't do more than one rep at 100% If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. When you miss the weight start dropping the weight 5% until you get 5 reps. |
10% x 10-12 25% x 8-10 40% x 6-8 55% x 4-6 70% x 2-4 85% x 1-2 100% x Failure ? |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Pushdowns
|
40% x 8 60% x 5 80% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure |
____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Chest:
SUPER SET |
3) Incline Barbell Press  |
25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Flat Barbell Press  |
25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
5) Decline Barbell Press  |
25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
6) Hanging Leg Raises  |
0 x Failure 0 x Failure 0 x Failure |
____ ____ ____ |
||
Day 2 |
Biceps:
|
1) Cable Curls
|
10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Back:
SUPER SET |
2) Bent Over Barbell Rows (Underhand Grip)
|
40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Pulldowns with Smallest V-Shaped Handle  |
40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
SUPER SET 4 & 5 |
4) Dumbbell Shrugs  |
100% x Failure 80% x Failure 60% x Failure |
____ x ____ ____ x ____ ____ x ____ |
5) Hyper-Extensions  |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
|
Day 3 |
Legs
SUPET SET |
1) Single Leg - "Trotter" Leg Press (Sled = 125 lbs)
|
10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Single Leg - Calf Raises on "Trotter" Leg Press
|
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Single Leg - Leg Curls  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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