Week 51 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

Chest:

1) Pushdowns
on Lat Pulldown machine


Tricep Pushdown
Use a chain to lower the handle
so you can get on top of it.

2) Flat Barbell Press

Flat Bench Press

 

Delts:

2) Seated Front Smith Machine Press
Seated Press on Smith Machine

4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine
Day 2

Biceps:

Back:

SUPER SET
2 & 3

3) Standing EZ Bar Curls

= 20 lbs.
Barbell Curl
1) Wide Grip Leverage Rows

Leverage Machine Rows

   

2) Barbell Shrugs

Barbell Shrug


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Day 3

Legs:

1) "Trotter" Leg Press
(Green & White)
sled = 125 lbs.
Leg Presses

2) Leg Press
(Blue & White)
sled = 75 lbs.
Leg Press

   
3) "Bodysmith" Leg Press
(Gray & Black)
sled = 0 lbs
Leg Press
4) Ab Bench
Ab Bench
50% x Failure          ____ x ____
50% x Failure          ____ x ____
50% x Failure          ____ x ____