| 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 |
|
2) Flat Dumbbell Flyes  |
|
|
Delts: |
3) Seated Dumbbell Press |
4) Wide Grip Smith Machine Upright Rows |
|
||
Triceps: |
5) Skull Crushers |
 Copyright © TheTrainingStationInc.com |
|||
| Day 2 |
Back: SUPER SET |
1) Bent Over Barbell Rows Overhand Grip  |
2) Rack Pulls Start with the bar just above the knee caps  |
||
3) Standing Curls
with EZ curl bar 
all chrome = 20 lbs. |
4) Ball
Crunches |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
| Day 3 |
Legs: SUPER SET |
1) Leg Extensions |
2) Leg Press Sled = 75 lbs. Blue & White  |
||
SUPER SET 3 & 4 |
3) Leg Curls Blue & White  |
3) Calf Raises on Leg Press Blue & White  |
