| Week 3 6
Week Workout 4 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
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1) Flat Dumbbell
Press
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2) Pec Deck |
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Delts: |
3) Seated Dumbbell Press
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4)
Cable Side Raises
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| Day 2 |
Back:
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1)
Bent OverBarbell Rows
(overhand grip)  |
2)
Close Grip Leverage
Row Machine  |
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Traps:
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3)
Close Grip Barbell
Upright Rows
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Lower-back:
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4)
Hyper-extensions
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0 x Failure 0 x ____ 0 x Failure 0 x ____ 0 x Failure 0 x ____ |
| Day 3 |
Triceps: SUPER SET |
1) Close Grip Barbell Press
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Biceps:
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2)
Standing EZ bar
Curls
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SUPER SET #3 & #4 |
3) Lying Dumbbell
Crossface
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4)
Dumbbell Preacher Curls
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Forearms:
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5)
Dumbbell Hammer Curls
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Day 4
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Legs:
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1)
Universal Leg Extensions
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2)
Hack Squats
 sled = 0 lbs |
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| 3)
Stiff Leg Deadlifts
 |
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4)
Seated Calf Raises
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