Week 25 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Decline Barbell Press
Decline Bench Press
2) Incline Dumbbell Flyes
Incline Dumbbell Fly
 

Delts:

3) Alternating Dumbbell Side
& Dumbbell Front Raises
(Use side raises weights)

Dumbbell Side Raise      Dumbbell Front Raise

4) Dumbbell Crossface

Lying Dumbbell Crossface

Day 2

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Underhand Grip)
Bent Over Barbell Row

2) Seated Cable Rows
with C
hain handle
Seated Cable RowChain handle
 
SUPER SET
4 & 5
3) One Arm Dumbbell Curl
on Incline Bench
Standing Dumbbell Preacher Curl
4) Universal Machine Shrugs
(facing in)
Shrug on Universal Machine
 

5) Hyper-Extensions

Hyper-Extension

35 lbs x Failure         35 x ____
25 lbs x Failure         25 x ____
10 lbs x Failure         10 x ____
  5 lbs x Failure           5 x ____
  0 lbs x Failure           0 x ____

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Day 3

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Leg Curls

Leg Curl

 

3) Double Crunches
Double Ab Crunch

0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
4) Side Plank
Side Plank/Hold
0 x Failure          ____ seconds
0 x Failure          ____ seconds
0 x Failure          ____ seconds