Week 65 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

Chest:

1) Pushdowns
on Universal Machine


Tricep Pushdowns on Universal Machine

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Flat Dumbbell Press

Flat Dumbbell Bench Press

40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

3) Incline Dumbbell Flyes
Incline Dumbbell Fly

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Seated Front Smith Machine Press
Seated Press on Smith Machine

40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
5) Cable Rope Front Raises
Cable Front Raise with Rope handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 2

Biceps:

Back:

1) Cable Curls
on Seated Row Machine
with EZ curl handle

Standing Cable Curl

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Pulldowns
with shaped handle

Front Lat Pulldown

40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
4 & 5

3) One Arm Seated Cable Rows
One Arm Seated Cable RowSingle handle

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Universal Machine Shrugs (facing out)
Shrug on Universal Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
   

5) Lower-back Machine
Lower-back Machine

80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
____ x ____

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Day 3

Legs:

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

20% x 100
____ x ____

2) Leg Curls (blue & white)
Leg Curl

20% x 100
____ x ____
   
3) Seated Calf Raises
Seated Calf Raise
20% x 100
____ x ____
4) Gaspari's
Standing Dumbbell Serratus Crunch
50% x Failure
40% x Failure
30% x Failure
____ x ____
____ x ____
____ x ____