Week of |
Light 100% = 1 rep max |
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Day 1 |
Chest: |
1)
Incline Barbell |
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Flyes |
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
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SUPER
SET
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Traps:
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Day 3 |
Triceps: |
1)
Close Grip |
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SUPER SET |
Biceps:
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2) Barbell Curls |
50% x Failure 45% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure |
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Day 4 |
Quads:
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1)
Hack
squats |
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Calves:
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2)
Seated Calf
Raises |
80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure |
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Day 5
or with Day 1 if Heavy do first |
Shoulders:
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1)
Dumbbell |
20% x 12 40% x 8 60% x 5 80% x 2 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
SUPER
SET
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2)
Dumbbell
Front Raises |
20% x 12 40% x 8 60% x 5 80% x 2 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
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