Week 77 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 | Chest: |
1) Flat Barbell Press |
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Delts:
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1) Seated Barbell Press |
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2) Cable Side Raises |
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Triceps: |
1) Skull Crushers
with straight barbell |
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3) Cable Kickbacks
(underhand grip) ![]() |
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Day 2 |
Biceps: |
1) Preacher Curls with EZ curl bar |
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2) Cable Crossover Curls ![]() |
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Back: SUPER SET |
3) Close Grip Leverage Rows |
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4) Pulldowns |
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5) Dumbbell Shrugs |
6) Lower-back Machine ![]() |
50% x 20-30 ____ x ____
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Day 3 | Legs: |
1) Smith Machine Lunges |
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2) Smith Machine Calf Raises |
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SUPER SET 3 & 4 |
3) Ab Roller |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |
4) 6 Inch Leg Lifts |
0 x Failure ____ 0 x Failure ____ 0 x Failure ____ |