Week 35 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Universal Machine Press

Flat Bench Press on Universal Machine

 

Triceps:

Delts:

3) Close Grip Decline Barbell Press

Close Grip Decline Bench Press

4) Seated Front Barbell Press

Seated Barbell Press

 

 

5) Sit Ups on Slant Board
Decline Sit Up
25lbs x Failure       25 x ____
10lbs x Failure       10 x ____
  5lbs x Failure         5 x ____
  0lbs x Failure         0 x ____
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Day 2

Back:

SUPER
SET

1 & 2

1) Seated Cable Rows
with V shaped handle

Seated Cable Row

2) Wide Grip Leverage Rows
use top handles

Leverage Machine Rows

 
3) Preacher Curls
with straight barbell
Barbell
Preacher Curl

4) Barbell Wrist Curls
(palms up)

Forearm Curl

 
SUPER
SET

5 & 6
5) Dumbbell Shrugs
Dumbbell Shrug
6) Hyper-Extensions
Hyper-Extension
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
Day 3

Legs:

1) "Trotter" Leg Press
sled = 125 lbs.
Leg Presses

SUPER SET
starting at 85%

 

 

 


2) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises

 

 

 


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____