Week 56 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

Chest:

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Delts:

3) Pec Deck
Pec Deck/Butterfly Machine


4) Seated Universal Machine Press
Seated Press on Universal Machine

 

 

5) One Arm Cable Side Raises
One Arm Cable Side Raise

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Day 2

Biceps:

 

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

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Back:

SUPER SET
2 & 3

2) Seated Cable Rows
with V shaped handle
Seated Cable Row

3) Barbell Shrugs

Barbell Shrug

Day 3

Legs:
GIANT SET
1, 2 3 & 4

1) Barbell Squats
Free Weight Squat

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   
3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
4) Universal Machine Calf Raises
Universal Machine Calf Raises
 
SUPER
SET

5 & 6
5) Double Crunches
Double Ab Crunch
0 x Failure       ____ x ____
0 x Failure       ____ x ____
6) Crunches

Ab Crunches
0 x Failure       ____ x ____
0 x Failure       ____ x ____