Week 8  - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Barbell Press
Incline Bench Press
2) Flat Dumbbell Flyes
Flat Dumbbell Flyes

 
Delts:

Super Set

3 & 4
Use front raise weights
3) Barbell Front Raises
Barbell Front Raises
4) Wide Grip Barbell Upright Rows
Barbell Upright Rows
 
Triceps:
5) Seated Overhead Extensions
w/EZ curl bar
EZ curl bar
Seated Overhead Extensions
 
Day 2
Back:

1) Pulldowns
Lat pull bar
Lat Pulldowns

 
2) Close Grip Leverage Rows
(lower handles)
Leverage Machine Rows
 
Biceps:
3) Standing EZ bar Curls
EZ curl bar
Standing Curls with EZ Curl Bar
optional
optional
optional
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Traps:

SUPER SET
w/Lower-back

4) Barbell Shrugs
Barbell Shrugs
Lower-back:
5) Hyper-extensions
Hyper-Extensions
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
Day 3
Legs:
1) Smith Machine Squats
Squats on Smith Machine

2) Stiff Leg Deadlifts
Stiff Leg Deadlifts

   
3) Smith Machine Calf Raises
Standing Calf Raises on Smith Machine
4) Ab Bench
Ab Bench