Week 58 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 | Chest: Delts: |
1) Decline Barbell Press |
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2) Wide Grip Barbell Upright Rows |
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Triceps: |
3) Pushdowns
with EZ curl handle |
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4) Cable Kickbacks
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Day 2 |
1) Close Grip Leverage Rows
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2) Barbell Pullovers
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Biceps: |
3) Standing Dumbbell Curls |
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4) Cable Curls - high |
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6) Hyper-Extensions
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0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
Day 3 | Legs: SUPER SET |
1) Smith Machine Lunges |
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2) Universal Machine Leg Extensions |
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3) Universal Machine Calf Raises |
4) Side Planks |
0 x Failure ____ seconds 0 x Failure ____ seconds 0 x Failure ____ seconds |