Week 6
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
 
Day 1
Chest
1) Incline Dumbbell Press

Incline Dumbbell Bench Press
x 20
x 12
x 5
x 2
 x Failure
x Failure
x Failure
x Failure
2) Dips or Bench Dips
Dips  Bench Dips
0 x Failure
0 x Failure
0 x Failure
0 x Failure
Shoulders
3) Seated Machine Press
Seated Press on Universal Machine
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
4) Barbell Front Raises
Barbell Front Raises
x Failure
x Failure
x Failure
x Failure
Triceps
5) Close Grip Smith
Machine Press
Flat Bench Press on Smith Machine
x Failure
x Failure
x Failure
x Failure
Day 2
Back
1) Pulldowns
(underhand grip)
(straight handle)
Lat pull handle
Front Lat Pulldown
x 20
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
2) Seated Cable Rows
w/chain handle
Chain handle
Seated Cable Row
x Failure
x Failure
x Failure
x Failure
x Failure
Biceps
3) Seated Dumbbell Curls

Standing Dumbbell Curls
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
Traps
4) Close Grip Smith
Machine Upright Rows
Close Grip Upright Row on Smith Machine
x Failure
x Failure
x Failure
SUPER SET
w/Lower-back
Lower-Back
5) Lower-back
Machine
Lower-back Machine

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

Bodysmith Leg Press
x 20
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
2) Leg Extensions

Free Weight Leg Extensions

 x Failure
x Failure
x Failure
x Failure
x Failure
SUPER SET
w/Stiff Leg Deadlifts
3) Stiff Leg Deadlifts
Stiff Leg Deadlifts
x Failure
x Failure
x Failure
x Failure
4) Seated Calf Raises
Seated Calf Raises
x Failure
x Failure
x Failure
x Failure

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