Week 52 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Delts:

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

4) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises
 
Triceps:

5) Pushdowns on Cable Crossover Machine
Tricep Pushdowns

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Advanced Workout
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Day 2

Back:

Biceps:

1) 3/4 Deadlifts on Smith Machine
use spacers to keep the bar from rotating
3/4 Smith Machine Deadlift

or T-bar Rows with V shaped handle
T-bar Row

2) Cable Curls on Cable Crossover Machine
with EZ curl handle

Cable Curls

 

3) Hanging Leg Raises
Hanging Leg Raises

0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
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Day 3

Legs:

SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

2) Seated Calf Raises

Seated Calf Raise