Week 38 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Incline Barbell Press

Incline Bench Press

 

Delts:

3) Seated Smith Machine Press
(behind the head)
Behind the Neck Press on Smith Machine

4) Dumbbell Side Raises

Dumbbell Side Raise

 

Triceps:

5) Dumbbell Kickbacks

Dumbbell Kickbacks

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Day 2

Back:

SUPER
SET

1 & 2

1) Bent Over Barbell Rows
(underhand grip)

Bent Over Barbell Row

2) Close Grip Leverage Rows
(bottom handles)

Leverage Machine Rows

 
3) Ab Bench
Ab Bench

 

Day 3

Legs:

SUPER SET
Last 6 sets of
1 & 2

1) Hack Squats
(Sled = 0)


Hack Squat






2) Universal Machine Calf Raises
Universal Machine Calf Raises