Week 62 - 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

 

Delts:

2) Seated Dumbbell Press

Seated Dumbbell Press

3) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

 
Triceps:

4) Skull Crushers
(with straight bar)
Skull Crushers/Nose Breakers/Lying Tricep Extensions


5) Dumbbell Kickbacks
Dumbbell Kickbacks



Day 2

Back:

SUPER
SET

1 & 2

1) Seated Cable Rows
(with chain or cloth handle)

   Seated Cable Row

2) Bent Over Barbell Rows
(underhand grip)

Bent Over Barbell Row

 

Biceps:

3) Seated Dumbbell Curls
(with no back)
Seated Dumbbell Curls


4) Dumbbell Concentration Curls
Concentration Curl



Day 3

Legs:

SUPER
SET

Last 5 Sets with #2

1) Free Weight Barbell Squats

Free Weight SquatSquat Rack

2) Seated Calf Raises

Seated Calf Raise

 
SUPER
SET

3 & 4
3) Hanging Knee Raises
Hanging Knee Raises
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____

4) Crunches

Ab Crunches

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