| Week 156 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Delts: Triceps: |
1) Seated Front Smith Machine 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 25% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Close Grip Barbell 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 ____ |
Chest:
SUPER SET 3. 4. 5 & 6 with same weights |
3) Incline Dumbbell Flyes |
20% x Failure
30% x Failure 40% x Failure 50% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Incline Dumbbell Press |
20% x Failure 30% x Failure 40% x Failure 50% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
5) Flat Dumbbell Flyes |
20% x Failure
30% x Failure 40% x Failure 50% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ |
6) Flat Dumbbell Press |
20% x Failure
30% x Failure 40% x Failure 50% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ |
||
Day 2 |
Biceps: Back:
|
1) Standing Barbell Curls
|
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) 3/4 Deadlifts
GO UP UNTIL YOU CAN'T DO 1 REP |
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 ____ |
SUPER SET 3 & 4 with same weights |
3) Barbell Reverse Wrist Curls  |
100% x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Barbell Wrist Curls |
100% x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Day 3 |
Legs: SUPER SET 1 & 2 after warm-ups |
1) Vertical Leg 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 20% x Failure |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Calf Raises on Vertical Leg Press |
100% x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
4) Hanging Leg Lifts  |
0 x Failure
0 x Failure 0 x Failure 0 x Failure |
____ ____ ____ ____ |
4) Hanging Knee Lifts  |
0 x Failure
0 x Failure 0 x Failure 0 x Failure |
____
____ ____ ____ |
