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

Decline Bench Press

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

 

Triceps:

3) Pushdowns with EZ curl handle
Tricep Pushdown

4) Cable Kickbacks
Underhand Cable Tricep KickbacksSingle handle
Day 2

Back:

SUPER
SET

1 & 2

NO STRAPS OR HOOKS

1) Close Grip Leverage Rows
(Lower handles)

Leverage Machine Rows

2) Barbell Pullovers

Barbell Pullover

 

Biceps:

3) Standing Dumbbell Curls

Alternating Dumbbell Curls

4) Cable Curls - high
Cable Crossover Curl
   
5) Universal Machine Shrugs (Facing In)
(Descending Set - No Rest)
Shrug on Universal Machine

6) Hyper-Extensions

Hyper-Extension

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

Legs:

SUPER SET
2 & 3

1) Smith Machine Lunges
Lunges on Smith Machine

2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

   
3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Side Planks
Side Plank/Hold

0 x Failure    ____ seconds
0 x Failure    ____ seconds
0 x Failure    ____ seconds