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

 10% x 20
20%x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Pec Deck
Pec Deck/Butterfly Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
 
Delts:
3) Seated Barbell Press (behind the neck)
Behind The Neck Barbell Press
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
4) Seated Dumbbell Side Raises
Seated Dumbbell Side Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
5) Dumbbell Crossface
Dumbbell Crossface
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		 
Day 2
Back:

1) Pulldowns
w/big V handle
Lat Pulldowns

 10% x 20
20%x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 20
____ x 12
____ x 5
____ x 8
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____		  
2) Dumbbell Rows
Dumbbell Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Biceps:
3) Seated Dumbbell Curls
no back support
Seated Dumbbell Curls
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
optional
optional
optional
TheTrainingStationInc.com
Copyright ©
TheTrainingStationInc.com
 

Traps:

SUPER SET
w/Lower-back
4) Universal Machine Shrugs
Universal Machine Shrugs
 100% x Failure
80% x Failure
60% x Failure
40% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____ 		Lower-back:
5) Hyper-extensions
Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
Day 3
Legs:
1) Hack Squats
Hack Squats
 10% x 20
20%x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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

 40%x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Universal Machine Calf Raises
Standing Calf Raises on Universal Machine
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Ab/back Machine
Ab Machine
 80% x Failure
80% x Failure
80% x Failure
80% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____