Week 73 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Smith Machine Press
(in front - touch chest)
Seated Press on Smith Machine

 

Triceps:

 

2) Close Grip Barbell Press
(12 inches apart)

Close Grip Bench Press

3) Dumbbell Crossface
Lying Dumbbell Crossface

 

Chest:

SUPER
SET

4 & 5

4) Incline Barbell Press
Incline Bench Press

5) Flat Dumbbell Flyes

Flat Dumbbell Fly


Day 2

Back:

1) Wide Grip Leverage Rows
(Top Handles)

Leverage Machine Rows

2) Seated Cable Rows
with small V shaped handle
Seated Cable Row

 
Biceps:

3) Standing Barbell Curls
Barbell Curl

4) Dumbbell Preacher Curls
Preacher Curl

 
SUPER
SET

5 & 6

5) Dumbbell Shrugs
Dumbbell Shrug

6) Good Mornings
Good Mornings


Day 3

Legs:

SUPER
SET

2 & 3

1) "Bodysmith" Leg Press

Leg Press

2) One Legged - "Trotter" Leg Press
Single Leg Press

 

 
3) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises
Use #2 weights    ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Sit Ups on Slant Board
Decline Sit Up
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____