Week 23 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press

 

Delts:

2) Front Smith Machine Press
Seated Press on Smith Machine

3) Lying Barbell Front Raises
Barbell Front Raise on Incline

 
Triceps:
4) Seated Overhead Extensions
w/Super EZ curl bar = 25lbs.

Overhead Tricep Extensions
TheTrainingStationInc.com
Copyright ©
TheTrainingStationInc.com
Day 2
Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

Have someone strip the weight for you
NO REST

2) Close Grip Leverage Rows

Leverage Machine Rows

Descending Set No Rest
   

3) Dumbbell Shrugs

Dumbbell Shrug

NO STRAPS OR HOOKS ON SHRUGS

Descending Set No Rest

4) Double Crunches

Double Ab Crunch

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
Day 3

Legs:

SUPER SET
2, 3 & 4

1) Smith Machine Lunges
(do not alternate)
Lunges on Smith Machine

2) Universal Leg Curls

Leg Curls on Universal Machine

 
3) Sissy Squats (do not lean forward)
Sissy Squats
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____

4) Smith Machine Calf Raises
Smith Machine Calf Raise