Week 61 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

1) Low Incline Smith Machine Press (use flat bench and a box)
Low Incline Bench Press on Smith Machine

 

Delts:

2) Seated Front Barbell Press
in Squat/Power Rack
Seated Front Barbell Press

3) Dumbbell Side Raises
Dumbbell Side Raise

 
Triceps:

4) Pushdowns with Rope
on Cable Crossover Machine
Tricep Pushdowns

5) Bench Dips
Bench Dips
0 x Failure          ____ x ____
0 x Failure          ____ x ____
0 x Failure          ____ x ____
0 x Failure          ____ x ____
0 x Failure          ____ x ____

Day 2

Back:

SUPER
SET

1 & 2

1) Dumbbell Rows

Dumbbell Rows

2) Universal Machine Shrugs
(facing away)

Shrug on Universal Machine

 

 

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


4) Barbell Concentration Curls
Barbell Concentration Curls

Day 3

Legs:

1) Leg Press (Blue & White)
sled = 75 lbs.
Leg Press
SUPER SET
LAST 5 SETS
WITH 2 & 3

2) Leg Curls (Blue & White)
Leg Curl


   
3) Calf Raises on Leg Press
Calf Raise on Leg Press

Use leg press weights
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Torso Track
Torso Track
0 x Failure          ____ x ____
0 x Failure          ____ x ____
0 x Failure          ____ x ____
0 x Failure          ____ x ____