Week 11 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Incline Dumbbell Press
Incline Dumbbell 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Dumbbell Pullovers
Dumbbell Cross Bench Pullover

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

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

Delts:
3) Seated Universal Machine Press
(Facing away - no back support)
Seated Press on Universal Machine
 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) One Arm Cable Side Raise
One Arm Cable Side Raises
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
5) Close Grip Smith
Machine Press
Close Grip Press on Smith Machine
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		 
Day 2
Back:

1) Wide Grip Leverage Rows (top handles)

Leverage Row 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 5
____ x 8
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____		  
2) Seated Cable Rows
with V shaped handle
Seated Cable Row
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Biceps:
3) Standing Dumbbell Curls

Standing Dumbbell 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) Smith Machine Shrugs
Shrugs on Smith Machine
 100% x Failure
80% x Failure
60% x Failure
40% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____ 		Lower-back:
5) Ab/back Machine
Lower-back Machine
80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
Legs:
1) Leg Curls
Leg Curls
 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) Leg Press
Sled = 75 lbs
Leg Press
Super Set a last 5 sets with calves

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) Calf Raises on Leg Press
Calf Raises on Leg Press
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Double Crunch
Double Ab Crunch
 0 x Failure
0 x Failure
0 x Failure
0 x Failure

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