Week 84 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

1) Skull Crushers
with EZ curl bar

bar = 20 lbs
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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Chest:

SUPER SET
2 & 3

2) Incline Smith Machine Press
Incline Bench Press on Smith Machine

3) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

 

Delts:

4) Seated Front Barbell Press
Seated Front Barbell Press

5) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

Day 2

Biceps:

Back:

1) Standing Curls
with EZ curl bar

bar = 20 lbs

Barbell Curl

2) Seated Cable Rows
with handle

Seated Cable Row

 

SUPER SET
3 & 4

3) Universal Machine Shrugs
Shrug on Universal Machine

4) Lowr-back Machine
Lower-back Machine

Day 3

Legs:

SUPER SET
1, 2, 3 & 4

1) Smith Machine Squats
Squats on Smith Machine

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

 

3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

4) Universal Machine Calf Raises
Universal Machine Calf Raises

   
5) Ab Bench
Ab Bench
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