Week 45 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Triceps:

1) Flat Barbell Press

Flat Bench Press

2) Dumbbell Crossface

Lying Dumbbell Crossface

 

Delts:

 

3) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press

4) Rope Front Raises
Cable Front Raise with Rope handle

Day 2

Back:

SUPER
SET
1 & 2
1) Bent Over Barbell Rows
(overhand grip)
Bent Over Barbell Row

2) Good Morning
Good Mornings

 
3) Dumbbell Preacher Curls

Preacher Curl

3) Barbell Reverse Curls
Revese Curl
Day 3

Legs:
1) "Trotter" Leg Press
Leg Presses

2) Gaspari's
Standing Dumbbell Serratus Crunch

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