Week 10  - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

 10% x 20
20%x 12
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Cable Crossovers
Cable Crossovers

100% x Failure
80% x Failure
60% x Failure
40% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:
SUPER SET
 3 & 4
with same weigts
3) Standing Dumbbell Side Raises

Standing Dumbbell Side Raises
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Standing Dumbbell Press
Standing Dumbbell Press
Use #3 weights ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
5) Cable Kickbacks
(palm up)
Underhand Cable KickbacksSingle handle
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		 
Day 2
Back:

1) Seated Cable Rows
U shaped handle shaped handle
Seated Cable Rows

 10% x 20
20%x 12
40% x 8
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 8
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____		  
2) T-bar rows
----o---- shaped handle
T-bar Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Biceps:
3) Cable Curls - High
Cable Crossover Curls
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
<- optional
<- optional
<- optional
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Traps:

SUPER SET
w/Lower-back
4) Dumbbell Shrugs
Standing Dumbbell Shrugs
 100% x Failure
80% x Failure
60% x Failure
40% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
Lower-back:
5) Deadlifts
Free Weight Deadlifts
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
Legs:
1) Barbell Lunges
Free Weight Lunges
 10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Barbell Squats
Free Weight Squats

 40%x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Seated Calf Raises
Seated Calf Raise
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Sit Ups on Slant Board
Decline Sit Up
 0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x ____
0 x ____
0 x ____
0 x ____