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

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 1?
If you get it go up 5%

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

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 ____

 

Triceps:

 

2) Close Grip Barbell Press
(12 inches apart)

Close Grip 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 ____

3) Dumbbell Crossface
Lying Dumbbell Crossface

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

Chest:

SUPER
SET
4 & 5

4) Incline Barbell Press
Incline Bench Press

50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure

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

5) Flat Dumbbell Flyes

Flat Dumbbell Fly

50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure

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

Day 2

Back:

1) Wide Grip Leverage Rows
(Top Handles)

Leverage Machine Rows

10% x 20
20% x 12
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 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Seated Cable Rows
with small V shaped handle

Seated Cable Row

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

3) Standing Barbell Curls
Barbell Curl

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 ____
4) Dumbbell Preacher Curls
Preacher Curl

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
5 & 6

5) Dumbbell Shrugs
Dumbbell Shrug

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

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

6) Good Mornings
Good Mornings
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Falure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 3

Legs:

SUPER
SET
2 & 3

1) "Bodysmith" Leg Press

Leg Press

10% x 20
20% x 12
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 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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

 

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