Week 63 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:

1) Seated Universal Machine Press
Seated Press on Universal Machine

 
Triceps:

2) Close Grip Barbell Press
(hands 12 inches apart)

Close Grip Bench Press

3) Pushdowns on Cable Crossover
(Descending Set)
NO REST

Tricep Pushdowns

 
Chest:

4) Decline Barbell Press
Decline Bench Press

5) Incline Dumbbell Flyes
Incline Dumbbell Fly


Day 2

Back:

SUPER
SET

2 & 3

1) Pulldowns



Front Lat Pulldown

2) Smith Machine Shrugs
Shrugs on Smith Machine

3) Good Morning
Good Mornings

 

Biceps:

2) Preacher Curls
with straight barbell

Preacher Curl

4) Cable Curls on Cable Crossover
(Descending Set - NO REST)
Cable Curls

Day 3

Legs:

SUPER
SET

2 & 3

1) Universal Machine Squats

Universal Machine Squats

2) Universal Machine Leg Curls
Leg Curls on Universal Machine

 
3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Ab Roller

Ab Roller

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