Week 36 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Barbell Press
Flat Bench Press

2) Incline Dumbbell Flyes
Incline Dumbbell Fly

 

Delts:

3) Seated Universal Machine Press
Facing the machine
with lower back support
Seated Machine Press

4) Lying Barbell Front Raises
Barbell Front Raise on Incline

 

Triceps:

5) Pushdowns
on the Pulldown Machine
Use a chain to lower the handle

Tricep Pushdown
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Day 2

Back:

SUPER
SET

1 & 2

1) Pulldowns with smallest V shaped handle
Front Lat Pulldown

2) Good Morning
Good Mornings

 
SUPER
SET

3 & 4
3) One Arm T-Bar Rows
One Arm T-bar Row

4) Smith Machine Shrugs
Shrugs on Smith Machine

 
5) Standing Barbell Curls
Barbell Curl
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Day 3

Legs:

1) Smith Machine Squats

Squats on Smith Machine

2) Standing Dumbbell Serratus Crunch
Standing Dumbbell Serratus Crunch
"Gaspari's"

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