Week 26 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Dumbbell Press
Incline Dumbbell Bench Press
2) Cable Crossovers
Cable Crossover
 

Delts:

SUPER SET
4 & 5

3) Seated Universal Machine Press
Facing Away - No Back Support

Seated Press on Universal Machine

4) Rope Front Raises
Cable Front Raise with Rope handle

5) Reverse Pec Deck
Reverse Pec Deck
   
6) Seated Overhead Dumbbell Extensions
(2 hands - 1 Dumbbell)
Tricep Overhead Dumbbell Extensions

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Day 2

Back:
SUPER SET
1 & 2

then add
# 3 after warm
ups

1) One Arm T-Bar Rows
One Arm T-bar Row

2) Good Mornings
Good Mornings
 
3) Dumbbell Shrugs
Dumbbell Shrug
4) Seated Dumbbell Curls
(with no back support)
Seated Dumbbell Curls

Day 3

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Standing Calf Raises
on Universal Machine
Facing Away
Universal Machine Calf Raises

 

3) Ab Bench
Ab Bench

4) Hanging Leg Raises
Hanging Leg Raises
0 x Failure            ____
0 x Failure            ____
0 x Failure            ____