Week 7 (optional)

REPETITION WEEK
100% = 1 rep max.
Minimum rest between sets

Day 1

Chest
1) Flat Barbell Press	x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure
Shoulders
2) Seated Front Barbell Press	x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure
Triceps
3) Pushdowns	x Failure x Failure x Failure x Failure x Failure

Day 2

Back
1) Close Grip Leverage Rows	x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure
Biceps
2) Standing Cable Curls (EZ curl handle)	x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure
Traps
3) Barbell Shrugs	x Failure x Failure x Failure x Failure x Failure
Lower-Back
4) Hyper-Extensions	0 x Failure 0 x Failure 0 x Failure

Day 3

Legs

1) Leg Extensions	x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure
2) Leg Curls	x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure x Failure
3) Free Standing Calf Raises	0 x Failure 0 x Failure 0 x Failure 0 x Failure

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