Week 42 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Incline Smith Machine Press

Incline Bench Press on Smith Machine

2) Peck Deck

Pec Deck/Butterfly Machine

 

Delts:

Super
Set
w/same
weight

3) Seated Dumbbell Side Raises
(no back support)

Seated Dumbbell Side Raises

4) Seated Dumbbell Press
(no back support)

Seated Dumbbell Press

 

Triceps:

5) Pushdowns
on Cable Crossover Machine
with EZ curl handle

Tricep Pushdowns

Descending Set - NO REST

6) Pushdowns
on Cable Crossover Machine
with EZ curl handle

Tricep Pushdowns

Descending Set - NO REST

Day 2

Back:

1) T-Bar Rows
with V shaped handle

T-bar Row

2) Standing Dumbbell Curls
Alternating or Together

Dumbbell Curl
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Day 3

Legs:

Super Set
1 & 2

1) Smith Machine Squats

Squats on Smith Machine

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

   
3) Calf Raises on Smith Machine
Smith Machine Calf Raise

4) Hanging Straight Leg Lifts

Hanging Leg Raises

0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____