| Week 16 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
|
1) Flat Dumbbell 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
 |
100% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Delts: |
3) Seated Dumbbell 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) Standing Front Raises
with Super EZ curl bar
or if too heavy use Barbell   |
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
  |
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/ |
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) Dumbbell Rows
 |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Biceps: |
100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 4 & 5 |
4) Universal Machine Shrugs
(facing in)  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
||
5) Ab/back Machine  |
80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 3 |
Legs: SUPER
SET 2 & 3 |
1) Smith Machine Squats
 |
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 Curls  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Calf Raises on Smith Machine  |
100 x Failure 80 x Failure 60 x Failure 40 x Failure 20 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Ab Roller
|
0 x Failure 0 x Failure 0 x Failure |
____ x ____ |
