Week 22 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Flat Barbell Press
Flat Bench Press

2) Dips or Bench Dips
DipsBench Dip
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 

Delts:

3) Seated Dumbbell Press
Seated Dumbbell Press

4) Seated Dumbbell Rear Delt Raises
Seated Dumbbell Rear Raise


 
Triceps:
5) Close Grip Barbell Press

Close Grip Bench Press
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Day 2
Back:

1) Deadlifts
Deadlift
If you get your 100% only do 1 then go up another 15% and try again, keep going up by 15% until you reach a weight you can't do, after you miss a weight go back down by 5% until you get to a weight you can do more than once.  Then you're done.


+15% or -5%          _____ x _____
+15% or -5%          _____ x _____
?                            _____ x _____
?                            _____ x _____

2) Preacher Curls
w/straight barbell

Preacher Curl

Day 3

Legs:

1) "Bodysmith" Leg Press
Sled = 0

Leg Press

SUPER SET 1 & 2
AFTER WARM UPS






2) Universal Machine Calf Raises

Universal Machine Calf Raises






 
SUPER SET
3 & 4
3) Crunches on Ball
Ball Crunches
0 x Failure           ____ x ____
0 x Failure           ____ x ____
0 x Failure           ____ x ____

4) Ab Bench

Ab Bench