Week 364    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Flat Barbell Press

 

Flat Bench Press

10% x 100
15% x 90
20% x 80

25% x 70
30% x 60
35% x 50
40% x 40
45% x 30

50% x 20
55% x 10

____ x ____
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2) Seated Waist Twist

 

Seated Waist Twist

0 x 100 ____ x ____
 

Day 2

 

DATE

Back:

1) Seated Cable Row with V Shaped Handle

 

10% x 100
15% x 90
20% x 80

25% x 70
30% x 60
35% x 50
40% x 40
45% x 30

50% x 20
55% x 10

____ x ____
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2) Barbell Shrugs

 

20% x 100 ____ x ____
 

Day 3

 

DATE

Arms:

 

1) Cable Curls with Straight Handle

 

10% x 100
15% x 90
20% x 80

25% x 70
30% x 60
35% x 50
40% x 40
45% x 30

50% x 20
55% x 10

____ x ____
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2) Pushdowns with Straight Handle

 

10% x 100
15% x 90
20% x 80

25% x 70
30% x 60
35% x 50
40% x 40
45% x 30

50% x 20
55% x 10

____ x ____
____ x ____
____ x ____
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____ x ____
____ x ____
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Day 4

 

DATE

Legs:

1) Leg Press

 

10% x 100
15% x 90
20% x 80

25% x 70
30% x 60
35% x 50
40% x 40
45% x 30

50% x 20
55% x 10

____ x ____
____ x ____
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2) Calf Raises on Leg Press

 

55% x 100 ____ x ____
 

Day 5


DATE

Delts:

1) Wide Grip Cable Upright Rows with Straight Handle

 

Wide Grip Cable Upright Rows

10% x 100
15% x 90
20% x 80

25% x 70
30% x 60
35% x 50
40% x 40
45% x 30

50% x 20
55% x 10

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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