Week 131 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

Triceps:

1) Flat Barbell Press

Flat Bench Press

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) Pushdowns with Rope Handle
(Universal Machine)

Tricep Pushdowns on Universal Machine

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 ____

 

Delts:

SUPER SET
4 & 5 with same weight

3) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

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) Dumbbell Side Raises
Dumbbell Side Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Dumbbell Front Raises
Dumbbell Front Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2

Biceps:

1) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

10% x 20
20% x 12
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 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Back:

SUPER SET
2 & 3

2) Seated Cable Rows with Chain Handle

Seated Cable Row

20% x 100
15% x 100
10% x 100

____ x ____
____ x ____
____ x ____

3) Smith Machine Shrugs
Shrugs on Smith Machine

20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
   
4) Good Morning
Good Mornings
10% x 100
____ x ____

5) 6 Inch Leg Lifts

Lying 6 Inch Leg Lift
0 x 100
____
 
Day 3

Legs:

1) Smith Machine Lunges

Lunges on Smith Machine

10% x 20
20% x 12
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 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Smith Machine Calf Raises

Smith Machine Calf Raise
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____