Week 204 - 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) Dips or Bench Dips
DipsBench Dip
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 

Delts

SUPER SET
3 & 4

3) Seated Dumbbell Press

Seated Dumbbell Press


4) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row


   
5) Pushdows

Tricep Pushdown

WITH NO REST - Go up until you can't do 3 reps

6) Pushdows

Tricep Pushdown

WITH NO REST - Go up until you can't do 3 reps

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#5 Weights

 
Day 2
Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with smallest V-shaped handle

Seated Cable Row


2) Dumbbell Rows

Dumbbell Rows


 
Biceps
3) Cable Curls with EZ Curl Bar

Standing Cable Curl

WITH NO REST - Go up until you can't do 3 reps

4) Cable Curls with EZ Curl Bar

Standing Cable Curl

WITH NO REST - Go up until you can't do 3 reps

____ x ____
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#3 Weights

 
Day 3
Legs
1) Leg Extensions
Leg Extension

2) Stiff Leg Deadlifts
Stiff Leg Deadlift
   
3) Free Standing Calf Raises
Standing Calf Raise
0 x 100       ____ x ____
4) Torso Track
Torso Track
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____