Week 24 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:
1) "Futron" Seated Barbell Press
(Behind the Head)
Behind the Neck Barbell Press

 

Chest:

2) Flat Smith Machine Press

Flat Bench Press on Smith Machine

3) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

 
Triceps:
4) Pushdowns w/rope handle
on pulldown machine
Tricep Pushdown
women can use the
cable crossover machine

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Day 2

Back:

SUPER SET
1 & 2

1) Pulldowns
with shaped handle
Front Lat Pulldown

2) Rack Pulls
Rack Pull
Start just above
knee cap
 
SUPER SET
3 & 4

3) Medicine Ball Sit Ups
Decline Sit Up

Ball x Failure        ___ x ___
Ball x Failure        ___ x ___
Ball x Failure        ___ x ___

4) Gaspari's
Standing Dumbbell Serratus Crunch

Day 3

Legs:

1) Smith Machine Squats

Squats on Smith Machine



SUPER SET 1 & 2
AFTER WARM UP SETS


2)
Seated Calf Raises
Seated Calf Raise