Week 96 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Seated Front Barbell Press
(In power/squat rack)
Seated Front Barbell Press

 

SUPER SET
3 & 4

3) Lying Barbell Front Raises
Barbell Front Raise on Incline

4) Bent Over Rear Dumbbell Raises
Standing Rear Delt Dumbbell Raise
 
Triceps:

5) Two Arm Overhead Dumbbell Extension
Tricep Overhead Dumbbell Extensions

6) One Arm Overhead Cable Extension
One Arm Tricep Overhead ExtensionSingle handle
 
Day 2

Biceps:

1) Drag Curls on Universal Machine
Universal Drag Curls

2) One Arm Cable Curl
Single handleCable Curls
 

Back:

SUPER SET
3 & 4

3) Seated Cable Rows
with smallest V shaped handle
Seated Cable Row
GO DOWN UNTIL YOU GET 50 REPS
ON BOTH #3 & #4

4) Barbell Pullovers

Barbell Pullover

 

Day 3

Legs:

SUPER SET
1 & 2
after warm ups

1) Barbell Lunges
Lunges with Barbell

 


2) Universal Machine Calf Raises
Universal Machine Calf Raises

 

 

 

3) Sit Ups on Slant Board
Decline Sit Up

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

4) Side Plank
Side Plank/Hold

Hold each side as long as you can

____ secs/side