Week 72 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

If you get it go up 5%

105% x 1?
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 

Delts:

SUPER
SET

Last 6 sets

2) Universal Machine Upright Rows

Universal Machine Upright Rows

3) One Arm Cable Side Raises
One Arm Cable Side Raise

 

 
Triceps:

1) Pushdowns
Tricep Pushdown

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Advanced Workout
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Day 2

Back:

1) Pulldowns
with chain handle

Front Lat Pulldown

2) Barbell Pullovers

Barbell Pullover

 
Biceps:

3) Cable Curls

Standing Cable Curl

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SUPER
SET

4 & 5

4) Smith Machine Shrugs
Shrugs on Smith Machine

5) Lower-back Machine
Lower-back Machine

Day 3

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

 
SUPER
SET

3 & 4
3) Hanging Leg Lifts
Hanging Leg Raises
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
4) Torso Track or Wheel
Torso Track
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____