Week 92 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:

1) Seated Barbell Press
(in front - touch chest)
Seated Barbell Press

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

2) Skull Crushers
with straight barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions


 
Chest:

3) Pushdowns with EZ curl handle
Descending Set - No Rest
Tricep Pushdowns

4) Incline Barbell Press
Incline Bench Press

Day 2

Back

1) Bent Over Barbell Rows
(Underhand Grip)

Bent Over Barbell Row

2) Pulldowns
with V-shaped handle
Front Lat Pulldown

 

Biceps:

3) Standing EZ Bar Curls
w
ith EZ curl bar

Barbell Curl

4) Standing Dumbbell Curls
Descending Set - No Rest
Dumbbell Curl

 
SUPER
SET

5 & 6
5) Smith Machine Shrugs
Shrugs on Smith Machine
6) Hyper-Extensions
Hyper-Extension
35 lbs x Failure     ____ x ____
25 lbs x Failure     ____ x ____
10 lbs x Failure     ____ x ____
  5 lbs x Failure     ____ x ____
  0 lbs x Failure     ____ x ____
Day 3

Legs:

SUPER
SET

1 & 2

1) One Legged Leg Press

Single Leg - Leg Press

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

   
3) Smith Machine Calf Raises
Smith Machine Calf Raise

4) Cross Bench Crunches

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