Week 103 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Barbell Press

Flat Bench Press

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
20% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) "Futron" Incline Cambered Barbell Press
Cambered Barbell = 45 lbs
Incline Bench Press with Cambered Bar

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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

Triceps:

Delts:

3) Pushdowns


Tricep Pushdown

40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Dumbbell Side Raises
Dumbbell Side Raise

10% x Failure

____ x ____
   
5) Barbell Front Raises
Barbell Front Raise
10% x Failure
____ x ____
6) Reverse Pec Deck
Reverse Pec Deck
10% x Failure
____ x ____
 
Day 2

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with Large V-shaped Handle

Seated Cable Row

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
20% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) 3/4 Deadlifts
off Bottom of Squat/Power Rack
3/4 Deadlift

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
20% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Biceps:

3) Standing EZ Curls
with EZ curl bar
= 20 lbs.
Barbell Curl

40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Gaspar's
Standing Dumbbell Serratus Crunch

80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 3

Legs:

1) Front Hack Squats
(Facing in - Toes on the Floor)
Sled = 0 lbs.
Front Hack Squat
GO UP UNTIL YOU CAN'T DO 5 STRICT REPS

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5
95% x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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