Week 202 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Flat Dumbbell Flyes

Flat Dumbbell Fly

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Delts:

SUPER SET
3 & 4

2) Rear Smith Machine Press
Behind the Neck Press on Smith Machine
3) Lying Barbell Front Raises

Barbell Front Raise on Incline

 
Triceps:
4) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

5) Underhand Pushdowns
 
Day 2
Biceps
1) Cable Curls with EZ Curl Handle

Cable Curls

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Back:
SUPER SET
1 & 2
with same weight
2) Bent Over Barbell Rows
(Overhand Grip)
Bent Over Barbell Row

3) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row

 
4) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
5) Sit Ups on Slant Board
Decline Sit Up
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3
Legs

SUPER SET
1 & 2

1) Vertical Leg Press

Vertical Leg Press

2) Free Standing Calf Raises

Standing Calf Raise