Week 93 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Upward Cable Crossovers

Upward Cable Crossover[

 
Triceps:

3) Seated Overhead Extensions
with EZ curl bar
Overhead Tricep Extensions

4) Pushdowns (21's)
Tricep Pushdowns on Universal Machine

 
Delts:
SUPER SET
5, 6, 7 & 8
5) Seated Arnold Press
Arnold Press
6) Seated Dumbbell Press
Seated Dumbbell Press
____ x ____
____ x ____
____ x ____
#3 Weight
 

7) Barbell Front Raises
Barbell Front Raise

8) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row

____ x ____
____ x ____
____ x ____
#3 Weight
 
Day 2

Back

1) Deadlifts

Deadlift

2) Pullups

Pull Ups

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

Biceps:

3) Preacher Curls with EZ curl bar
Preacher Curl

4) Barbell Curls (21's)
Barbell Curl

 

Day 3

Legs:

1) Universal Leg Extensions

Leg Extensions on Universal Machine

2) "Trotter" Leg Press

Leg Presses

 
SUPER SET
3, 4 & 5
3) Crunches
Ab Crunches
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

4) Reverse Crunches
Reverse Ab Crunch

0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
   
5) Double Crunches
Double Ab Crunch
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
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