Week 13 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Flat Barbell Press

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

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

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

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

Delts:

3) Wide Grip Barbell Upright Rows
Barbell Upright Rows
 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) Rope front raises
on Cable Crossover Machine
Cable Front Raises with Rope handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
5) Skull Crushers
w/straight bar
Straight Bar
Skull Crushers/Lying Tricep Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 2
Back:

1) Pulldowns
w/chain handle
Chain handle
Pulldowns

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

2) Barbell Rows
(underhand grip)

Bent Over Barbell Rows

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Biceps:
3) Standing Barbell Curls
Straight Bar
Barbell 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
10% x Failure 		____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
optional
optional
optional
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Traps:

Super Set
with Lower-back
4) Close Smith Machine Upright Rows
Smith Machine Upright Rows
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		 
5) Hyper-Extensions
Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure 		0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
Day 3
Legs:
1) Front Hack Squats
Front Hack Squats
Feet low to reduce stress on the back
Toes on Floor

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 2 & 3

2) Standing Leg Curl
Single Leg Standing Leg Curl

 

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 Universal Machine
Standing Calf Raises
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Gaspari's
Standing Dumbbell Serratus Crunch
80 x Failure
60 x Failure
40 x Failure
20 x Failure

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