Week 91 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Flat Barbell Press

Flat Bench Press

Go up until you can't do 5 FULL STRICT reps, then you are done.

2) Seated Universal Machine Press (facing in with lower-back support)

Seated Machine Press


 
SUPER SET
3 & 4
with same weights

3) Dumbbell Front Raises
Dumbbell Front Raise

4) Seated Rear Dumbbell Raises
Seated Dumbbell Rear Raise

 
Triceps:

5) Dumbbell Crossface
Lying Dumbbell Crossface

6) Pushdowns with Rope handle
Tricep Pushdowns
Day 2

Biceps:

1) One Arm Dumbbell Curl
over the
Incline Bench
Standing Dumbbell Preacher Curl
2) Hammer Curls with Rope handle
Cable Hammer Curl
 

Back:
GIANT SUPER
SET

3, 4, 5, 6, 7, & 8

3) Pulldowns
Front Lat Pulldown


4) Seated Cable Rows
with V-shaped handle
Seated Cable Row

#1 Weights      ____ x ____  
____ x ____  
   
5) Barbell Shrugs
Barbell Shrug
#1 Weights      ____ x ____  
____ x ____  

6) Good Morning
Good Mornings

#1 Weights      ____ x ____  
____ x ____  
   

7) Sit Ups on Slant Board
Decline Sit Up

25 lbs x Failure      ____ x ____
10 lbs x Failure      ____ x ____

8) Ab Bench
Ab Bench

Day 3

Legs:

SUPER
SET

1 & 2

1) Hack Squats

Hack Squat

2) Barbell Squats
Free Weight SquatSquat Rack

 
SUPER
SET

3 & 4

3) Standing Leg Curl
Standing One Leg - Leg Curl

4) Calf Raises on Leg Press
Calf Raise on Leg Press