Week 9 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Decline Barbell Press
Decline Bench Press

2) Pec Deck
Pec Deck/Butterfly Machine

 
Delts:
3) Seated Barbell Press (behind the neck)
Behind The Neck Barbell Press
4) Seated Dumbbell Side Raises
Seated Dumbbell Side Raises
 
Triceps:
5) Dumbbell Crossface
Dumbbell Crossface
 
Day 2
Back:

1) Pulldowns
w/big V handle
Lat Pulldowns

 
2) Dumbbell Rows
Dumbbell Rows
 
Biceps:
3) Seated Dumbbell Curls
no back support
Seated Dumbbell Curls
optional
optional
optional
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Traps:

SUPER SET
w/Lower-back

4) Universal Machine Shrugs
Universal Machine 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) Hack Squats
Hack Squats

2) One Leg - Leg Press
Single Leg - Leg Press

   
3) Universal Machine Calf Raises
Standing Calf Raises on Universal Machine
4) Ab/back Machine
Ab Machine