Week 31 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Incline Barbell Press
Incline Bench Press

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

 

Delts:

3) Seated Dumbbell Press

Seated Dumbbell Press

4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

 
Triceps:

5) Skull Crushers
with straight barbell
Barbell
short barbell = 30 lbs.
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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Day 2

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
Overhand Grip
Bent Over Barbell Row
2) Rack Pulls
Start with the bar just
above the knee caps
Rack Pull
 
3) Standing Curls with EZ curl bar
EZ curl bar all chrome = 20 lbs.
Barbell Curl

4) Ball Crunches
Ball Crunches

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

Legs:

SUPER SET
1 & 2

1) Leg Extensions
Blue & White
Leg Extension

2) Leg Press
Sled = 75 lbs.
Blue & White
Leg Press
 
SUPER SET
3 & 4
3) Leg Curls
Blue & White

Leg Curl
3) Calf Raises on Leg Press
Blue & White
Calf Raise on Leg Press