Week 20  - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Incline Smith Machine Press
Incline Bench Press on Smith Machine

2) Peck Deck
Pec Deck/Butterfly Machine

 

Delts:

SUPER SET
3 & 4 the same weight

3) Barbell Front Raises
Barbell Front Raise

4) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row


 
Triceps:
5) Skull Crushers with EZ curl bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions
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Day 2
Back:

1) Dumbbell Rows
Dumbbell Rows

 
2) One Arm Seated
Cable Rows
One Arm Seated Cable RowSingle handle
 

Biceps:

SUPER
SET
4 & 5

3) Seated Dumbbell Curls

Seated Dumbbell Curl
optional
optional
optional
4) Universal Machine Shrugs - Facing Out
Shrug on Universal Machine
   
5) Good Morning
Good Mornings
     
Day 3
Legs:
1) Hack Squats (no half reps)
(go all the way down or go lighter)
Hack Squat