| Week 1 6 Week
Workout 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
|
1)
Flat Barbell Bench Press
 |
20%
x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Incline Dumbbell Flyes
 |
100%
x Failure 80% x Failure 60% x Failure |
____
x ____ ____ x ____ ____ x ____ |
|
Delts:
|
3)
Seated Barbell
Press (in front)
 |
40% x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Dumbbell Side Raises
 |
100%
x Failure 80% x Failure 60% x Failure |
____
x ____ ____ x ____ ____ x ____ |
|
|
Triceps:
|
5)
Pushdowns
with EZ curl handle
  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
||||
| Day 2 |
Back: |
1) Pulldowns
(in front)   |
20% x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Seated cable rows with V-shaped handle  |
40% x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Biceps: Traps: |
3) Standing Barbell Curls  |
40% x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Barbell Shrugs |
100% x Failure 80% x Failure 60% x Failure |
____ x ____ ____ x ____ ____ x ____ |
|
|
Lower-back: Abs: |
5) Hyper-extensions  |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
6) Double Crunches |
0 x Failure 0 x Failure 0 x Failure |
0 x ____ 0 x ____ 0 x ____ |
|
| Day 3 |
Legs: |
1) Leg Extensions  |
20% x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Leg Press  sled = 75 lbs |
40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
3) Leg Curls  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Calf Raises on Leg Press  sled = 75 lbs |
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
