Day 1 |
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1) Incline Dumbbell Press
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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) Dips with Weight
|
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
|
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
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3) Wide Grip Smith Machine Upright Rows
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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
|
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Triceps: |
5) Dumbbell Kickbacks
|
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
Advanced Workout
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Day 2 |
Back:
Biceps:
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1) Deadlifts
|
5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 1
35% x 1
40% x 1
45% x 1
50% x 1
55% x 1
60% x 1
65% x 1
70% x 1
75% x 1
80% x 1
85% x 1
90% x 1
95% x 1
100% x 1
|
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
2) Dumbbell Concentration Curls
|
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure |
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ |
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Day 3 |
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1) "Bodysmith" Leg Press
Sled = 0 lbs.
|
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 Calf Raises
|
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 ____ |
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3) Hanging Leg Raises
|
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure |
____
____
____
____
____ |
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