Week 112 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

Triceps:

1) Seated Universal Machine Press
(Facing Out - No Back Support)

Seated Press on Universal Machine

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

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

2) Skull Crushers w/EZ Curl Bar


Skull Crushers/Nose Breakers/Lying Tricep Extensions

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

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Chest:

SUPER SET
3 & 4

3) Flat Dumbbell Flyes

Flat Dumbbell Fly
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____

4) Incline Dumbell Flyes
Incline Dumbbell Fly

25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
5 & 6

5) Medicine Ball Sit Ups
Decline Sit Up
Ball x Failure
Ball x Failure
Ball x Failure
____ x ____
____ x ____
____ x ____
6) Gaspari's
Standing Dumbbell Serratus Crunch
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
 
Day 2

Back:

SUPER SET
1 & 2

1) Deadlifts

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 ____

2) Pulldowns with Shaped Handle

Front Lat Pulldown

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 Bar Curls


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

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 3

Legs:

SUPER SET
2, 3 & 4

1) Barbell Lunges
Lunges with Barbell

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) Single Leg
"Trotter" Leg Press
Single Leg Press

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Standing Calf Raises on the Universal Machine
Universal Machine Calf Raises

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) 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 ____