Week 2

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

Day 1

Chest
1) Incline Smith Machine Press	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Cable Crossovers	x Failure x Failure x Failure x Failure
Shoulders
3) Seated Smith Machine Press (in front)	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
4) Barbell Upright Rows (shoulder wide grip)	x Failure x Failure x Failure x Failure
Triceps
5) Seated Overhead Extensions (EZ curl bar)	x Failure x Failure x Failure x Failure

Day 2

Back
1) Pulldowns (V - shaped handle)	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Wide Grip Leverage Row Machine	x Failure x Failure x Failure x Failure x Failure
Biceps
3) Standing Dumbbell Curls	x 12 x 5 x 2 x Failure x Failure x Failure x Failure
Traps
4) Dumbbell Shrugs SUPER SET w/Lower-back	x Failure x Failure x Failure
Lower-Back
5) Lower-back Machine	x 15-20 x 15-20 x 15-20

Day 3

Legs

1) Smith Machine Squats	x 20 x 12 x 5 x 2 x Failure x Failure x Failure x Failure
2) Free Weight Leg Extensions	x Failure x Failure x Failure x Failure x Failure
3) Free Weight Leg Curls SUPER SET w/Calves	x Failure x Failure x Failure x Failure
4) Calf Raises on Smith Machine	x Failure x Failure x Failure x Failure

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