Week 75 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

1) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

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Chest:

SUPER
SET

2 & 3

2) Incline Dumbbell Press

Incline Dumbbell Bench Press

3) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

 

Delts:
SUPER
SET

4 & 5
with same weight

4) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

5) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise


Day 2

Biceps:

1) Standing Dumbbell Curls

Alternating Dumbbell Curls

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Back:

2) Deadlifts

Deadlift

3) Pulldowns with V shaped handle

Front Lat Pulldown


Day 3

Legs:

1) Free Weight Leg Curls
Leg Curls on Free Weight Machine

2) Leg Extensions
Leg Extension

 

3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Gaspari's
Standing Dumbbell Serratus Crunch