Week 57 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Decline Cambered Barbell Press

Decline Bench Press with Cambered Bar
Cambered Barbell
= 45 lbs.

 

Delts:

Triceps:

3) Dumbbell Side Raises

Dumbbell Side Raise

4) Decline Skull Crushers
with Barbell or EZ curl Bar
Decline Skull Crusher


Day 2

Back:

1) Seated Cable Rows
with shaped handle


Seated Cable Row


If you think you can go heavier, then do.

2) Rack Pulls
(from just above the knee)
Rack Pull

(If you don't want to do Rack Pulls, then go back down on #1)


If you think you can go heavier, then do.

 

Biceps:

1) Standing Curls
with Barbell or EZ Curl Bar
Barbell Curl

3) Ab/back Machine
Ab Machine

Day 3

Legs:

SUPER SET
2 & 3

1) "Bodysmith" Leg Press
(sled=0)

Leg Press

2) Sissy Squats
Sissy Squats

0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
   
3) Seated Calf Raises
Seated Calf Raise