Week 203 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

SUPER SET
1 & 2

1) Decline Barbell Press

Decline Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 
Triceps:

Delts:

3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Barbell Front Raises
Barbell Front Raise
   
5) Dumbbell Side Raises
Dumbbell Side Raise
6) Seated Dumbbell Press
Seated Dumbbell Press
 
Day 2
Back:

Biceps

1) 3/4 Deadlifts
(off bottom of squat rack)

3/4 Deadlift

2) Dumbbell Concentration Curls

Concentration Curl

 
Day 3
Legs
1) Leg Press (Sled = 75)

Leg Press

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.


2) 6 Inch Leg Lifts

Lying 6 Inch Leg Lift

0 x 100       ____ x ____