Week 49 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:

Chest:

1) Seated Front Barbell Press
(In squat/power rack)

Seated Front Barbell Press

2) Close Grip Barbell Press

Close Grip Bench Press


 

3) Cable Kickbacks (under hand)
Underhand Cable Tricep KickbacksSingle handle

4) Incline Barbell Press (Blue & White)
Incline Bench Press
 

5) Flat Dumbbell Flyes
Flat Dumbbell Fly

6) Decline Barbell Press
Decline Bench Press

 

 

 

7) Dips
Dips
0 x Failure        0 x ____
8) Pec deck
Pec Deck/Butterfly Machine
   

9) Push-ups

Push Ups

0 x Failure        0 x ____
10) Cable Crossovers
Cable Crossover
Day 2

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with shaped handle

Seated Cable Row

2) Rack Pulls
(starting just above the knee)

Rack Pull

 
Biceps:

3) Seated Dumbbell Curls

Seated Dumbbell Curl

4) Cable Crossover Curls
Cable Crossover Curl
Day 3

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight SquatSquat Rack

2) Free Standing Calf Raises
Standing Calf Raise

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____