Week 50 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Decline Barbell Press
Decline Bench Press

2) Flat Cambered Barbell Press
Flat Bench Press with Cambered Bar
Cambered Barbell
= 45 lbs

 

Triceps:

Delts:

SUPER SET
4, 5 & 6

3) Seated Overhead Extensions
with Super EZ curl bar
= 25lbs
Overhead Tricep Extensions

4) Dumbbell Side Raises
Dumbbell Side Raise
   
5) Dumbbell Front Raises
Dumbbell Front Raises
6) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise
Day 2

Back:

SUPER SET
1 & 2

1) Dumbbell Rows

Dumbbell Rows

2) Pulldowns (parallel grip)

Front Lat Pulldown

 

Biceps:

SUPER SET
4 & 5

3) Preacher Curls
with short straight bar
= 30lbs
Preacher Curl

4) Universal Machine Shrugs (facing away)
Shrug on Universal Machine
   
5) Hyper-extensions

Hyper-Extension
35 lbs x Failure         ____
25 lbs x Failure         ____
10 lbs x Failure         ____
  5 lbs x Failure         ____
  0 lbs x Failure         ____
6) Side Plank Hold
Side Plank/Hold

Hold for time (3 sets)

____
____
____

Day 3

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Universal Machine Leg Curls
Leg Curls on Universal Machine