Week 1

100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest
1) Flat Barbell Press	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Incline Dumbbell Flyes	x Failure x Failure x Failure
Shoulders
3) Seated Barbell Press (in front)	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
4) Dumbbell Side Raises	x Failure x Failure x Failure
Triceps
5) Pushdowns (EZ curl handle)	x Failure x Failure x Failure x Failure

Day 2

Back
1) Pulldowns (in front) (straight bar)	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Seated cable rows (V shaped handle)	x Failure x Failure x Failure x Failure x Failure
Biceps
3) Standing Barbell Curls	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
Traps
4) Barbell Shrugs SUPER SET w/Lower-back	x Failure x Failure x Failure
Lower-Back
5) Hyper-extensions	0 x Failure 0 x Failure 0 x Failure

Day 3

Legs

1) Leg Extensions	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Leg Press	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
3) Leg Curls SUPER SET w/Calves	x Failure x Failure x Failure x Failure
4) Calf Raises on Leg Press	x Failure x Failure x Failure x Failure

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