Week 94 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

1) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine
GO UP UNTIL YOU CAN'T DO 5 REPS

 

Chest:

2) Incline Dumbbell Flyes
Incline Dumbbell Fly

3) Pec Deck
Pec Deck/Butterfly Machine

 
Delts:
SUPER SET
4 & 5

4) Dumbbell Side Raises
Dumbbell Side Raise

5) Rope Front Raises
Cable Front Raise with Rope handle
Day 2

Biceps:

Back

1) Standing Cable Curls
with EZ curl handle

Standing Cable Curl

GO UP UNTIL YOU
CAN'T DO 5 REPS

2) Wide Grip Leverage Rows
(Upper Handles)
Leverage Machine Rows

 

SUPER SET
3 & 4

3) Universal Machine Shrugs (Facing in)
Shrug on Universal Machine

4) Lower-back Machine
Lower-back Machine

Day 3

Legs:

SUPER SET
1, 2 & 3

1) Leg Extensions

Leg Extension

2) Universal Leg Curls

Leg Curls on Universal Machine

 
SUPER SET
4 & 5

3) Seated Calf Raises

Seated Calf Raise

4) Ab Machine
Ab Machine
 

5) Hanging Leg Raises
Hanging Leg Raises

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