Week 4
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
 
Day 1
Chest
1) Incline Barbell Press

Incline Bench Press
x 20
x 12
x 5
x 2
 x Failure
x Failure
x Failure
x Failure
2) Flat Dumbbell Flyes
Flat Dumbbell Flyes
x Failure
x Failure
x Failure
x Failure
Shoulders
3) Smith Machine
Upright Rows
(shoulder wide grip)
Close Grip Upright Row on Smith Machine
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
4) Dumbbell Side
Raises
Dumbbell Side Raise
x Failure
x Failure
x Failure
x Failure
Triceps
5) Pushdowns
(Rope handle)
Rope HandleTricep Pushdown
x Failure
x Failure
x Failure
x Failure
Day 2
Back
1) Seated Cable Rows (V - shaped handle)
Seated Cable Row
x 20
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
2) Dumbbell Rows
Dumbbell Rows
x Failure
x Failure
x Failure
x Failure
x Failure
Biceps
3) Standing Cable
Curls (EZ curl handle)
EZ curl handle
Cable Curls
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
Traps
4) Smith Machine Shrugs
Shrugs on Smith Machine
x Failure
x Failure
x Failure
Lower-Back
5) Lower-back Machine
Lower-back Machine

x 15-20
x 15-20
x 15-20
Day 3
Legs
1) Leg Press

Leg Press
x 20
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
2) Front Hack Squats
(face it like footbal sled) Toes on floor
Hack Squats facing in
x Failure
x Failure
x Failure
x Failure
x Failure
3) Standing Single
Leg Curl
Standing One Leg - Leg Curl
x Failure
x Failure
x Failure
x Failure
4) Calf Raises
on Leg Press
Calf Raises on Leg Press
x Failure
x Failure
x Failure
x Failure

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