Week 14 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) "Futron" Incline Barbell Press
Incline Barbell 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) Cable Crossovers
Cable Crossovers

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

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

Delts:

3) Seated Front Smith Machine Press
Seated Smith Press
 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 Side Raises
Cable Side Raise
 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) Pushdowns w/Rope
(on pulldown machine)
Tricep Pushdowns with RopeRope handle
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Day 2
Back:

1) One Arm Seated Cable Rows
One Arm Seated Cable RowsSingle handle

 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) Pulldowns U shaped handle shaped handle
Pulldowns
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Biceps:
3) Preacher Curls
w/straight barbell
Preacher 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:
4) Barbell Shrugs
Barbell Shrugs
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		 
5) Good Morning (keep head up)
Good Mornings
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 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
Legs:
1) Stiff Leg Deadlifts
(keep head up)
Stiff Leg Deadlifts
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) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
SUPER SET
2 & 3
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) 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 ____
4) Ab Bench
Ab Bench
 80 x Failure
80 x Failure
80 x Failure

____ x ____
____ x ____
____ x ____