Week 120 - 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
GO UP UNTIL YOU CAN'T GET 5 - THEN GO UP ANOTHER 5% x Failure - THEN GO BACK DOWN BY 10% DROPS

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
55% x 5
60% x 5

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

65% x 5
70% x 5
75% x 5
80% x 5?
85% x 5?

____% x Failure
____% x Failure
____% x Failure
____% x Failure
____% x Failure

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Triceps:

2) Pushdowns with Rope Handle
Tricep Pushdowns

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) Cable Kickbacks (Underhand)
Underhand Cable Tricep KickbacksSingle handle

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Delts:

4) Seated Rear Barbell Press
Behind the Neck Barbell Press

20% x 100
____ x ____

5) Seated Front Barbell Press
Seated Barbell Press

15% x Failure
____ x ____
 
Day 2

Back:

1) T-bar Rows

T-bar 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) 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) Cable Curls with EZ Curl Handle
Cable 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 ____
4) Cable Crossover Curls
Cable Crossover Curl

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
5 & 6
5) Universal Machine Shrugs
Shrug on Universal Machine

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

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

6) Hyper-Extensions
Hyper-Extension

35 lbs x Failure
25 lbs x Failure
10 lbs x Failure
  5 lbs x Failure
  0 lbs x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 3

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight 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
20% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Leg Curls

Leg Curl
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 ____
 
SUPER SET
3 & 4
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) Free Standing Calf Raises
Standing Calf Raise

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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