Week 85 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Flat Barbell Bench Press

Flat Bench Press

2) Wide Grip Smith Machine Upright Rows

Wide Grip Upright Row on Smith Machine

 

Delts:

SUPER SET
3 & 4

3) Cable Side Raises
Cable Side Raise

4) Reverse Pec Deck
Reverse Pec Deck

 

Triceps:

SUPER SET
5 & 6

5) Pushdowns on Cable Crossover Machine with Rope handle
Tricep Pushdowns

6) Seated Overhead Extensions
with EZ curl bar = 20 lbs.

Overhead Tricep Extensions

 
Day 2

Back:

Biceps:

SUPER SET
2 & 3

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Cable Curls on Cable Crossover Machine with EZ curl handle
Cable Curls

 

3) Preacher Curls
with EZ curl bar = 20 lbs.

Preacher Curl

4) Ab Roller

Ab Roller

0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
Day 3

Legs:

SUPER SET
2 & 3

1) Alternating Barbell Lunges
(step out real far)

Lunges with Barbell

2) Sissy Squats
Sissy Squats

0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____

3) One Legged Calf Raise
Standing Calf Raise

0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____