Week 81 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

Delts:

SUPER SET
2, 3 & 4
with same weight

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

2) Dumbbell Side Raises

Dumbbell Side Raise

   
3) Dumbbell Front Raises
Dumbbell Front RaisesDumbbell Front Raise

4) Bent Over Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise

 

Triceps:

5) Overhead Cable Extensions
with straight handle
Overhead Cable Extensions

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Day 2

Biceps:

1) Preacher Curls
with straight
barbell

Preacher Curl

2) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

 

Back:

SUPER SET
3 & 4

3) Seated Cable Rows
with V shaped handle
Seated Cable Row

4) Smith Machine Shrugs
Shrugs on Smith Machine

 
Day 3

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

 

SUPER SET Last 7 Sets

2) Seated Calf Raises
Seated Calf Raise

 

 

 

3) Gaspari's
Standing Dumbbell Serratus Crunch

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