Week 71 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Decline Barbell Press
Decline Bench Press

2) Dips or Bench Dips
Dips Bench Dip

 

Delts:

3) Seated Front Barbell Press
in power/squat rack
Seated Front Barbell Press

4) Dumbbell Side Raises
(Descending Set)

Dumbbell Side Raise

 
Triceps:

5) Seated Overhead Extensions
with straight bar
Overhead Tricep Extensions

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

Use same weight as #5

Day 2

Back:

1) Rack Pulls
Start just above the knee cap
Rack Pull

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Biceps:

2) Standing Barbell Curls
Barbell Curl

3) Preacher Curls with straight bar
Preacher Curl

Use same weight as #2
 
SUPER
SET
4 & 5
4) Ab Roller
Ab Roller
0 x Failure          ____
0 x Failure          ____
5) Ball Crunches
Ball Crunches
0 x Failure          ____
0 x Failure          ____

Day 3

Legs:

SUPER
SET
2 & 3

1) Front Hack Squats

Front Hack Squat

2) Standing Leg Curl
Standing One Leg - Leg Curl

3) Seated Calf Raises
Seated Calf Raise