Week 95 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

2) Incline Barbell Press
Incline Bench Press

 

Delts:

3) Wide Grip Barbell Upright Rows
(shoulder width)

Wide Grip Barbell Upright Row

4) One Arm Cable Side Raises
One Arm Cable Side Raise

 
Triceps:

5) Overhead Cable Extensions
Cable Overhead Tricep Extension

6) Close Grip Decline Barbell Press
Close Grip Decline Bench Press
 
Day 2

Back:

Biceps:

1) Rack Pulls
(starting just above the knee)

Rack Pull

2) Seated Dumbbell Curls

Seated Dumbbell Curl

 

 

3) Standing Barbell Curls
Barbell Curl

4) Ab Roller

Ab Roller

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

 

Day 3

Legs:

SUPER SET
1 & 2

1) "Bodysmith" Hack Squats
Sled-0

bodysmith Hack squats

2) Vertical Leg Press
Sled=0
Vertical Leg Press

 
SUPER SET
3 & 4
3) One Foot Free Standing Calf Raises
Standing Calf Raise
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Two Foot Free Standing Calf Raises
Standing Calf Raise
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____