Week 29 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:

1) Seated Barbell Press in Squat Rack
Take off safety bars -2nd hole from top
Front Barbell Press

 

Chest:

SUPER
SET

2 & 3 with
same
dumbbells

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

3) Flat Dumbbell Flyes

Flat Dumbbell Fly

 
Triceps:
4) Close Grip Smith Machine Press
shoulder wide grip
Close Grip Bench on Smith Machine

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Day 2
Back:
1) Pulldowns

Front Lat Pulldown

2) Seated Cable Rows
Smallest V shaped handle
Seated Cable Row
 
SUPER
SET

3 & 4
3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension

0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
   
5) Standing Dumbbell Curls
Dumbbell Curl
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Day 3

Legs:

SUPER SET
1, 2 & 3

1) Universal Machine Leg Extensions

Leg Extensions on Universal Machine

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

 

3) Free Standing Calf Raises

Standing Calf Raise

0 x 20                 ____
0 x 12                 ____
0 x 8                   ____
0 x 5                   ____
0 x 2                   ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____

4) Ab Bench

Ab Bench