Week 164 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest

1) Decline Cambered Barbell Press

Decline Bench Press with Cambered Bar
Cambered Barbell

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) Upward Cable Crossovers

Upward Cable Crossover

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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

 

Delts:

 

3) Rear Smith Machine Press
Behind the Neck Press on Smith Machine

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) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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

 
Triceps:

5) Close Grip Barbell Press
Close Grip Bench Press

25% x Failure
20% x Failure
15% x Failure
10% x Failure

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

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Day 2

Back

Biceps:

 

1) Smith Machine Deadlifts

3/4 Smith Machine Deadlift

  5% x 5
10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5?
90% x 5?

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

2) Preacher Curls
with Straight Barbell

Preacher Curl

25% x Failure
20% x Failure
15% x Failure
10% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
 3 & 4

3) Ab Bench
Ab Bench

100% x Failure
80% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
4) Hanging Leg Raises
Hanging Leg Raises
0 x Failure
0 x Failure
0 x Failure
____
____
____
Day 3

Legs:

SUPER SET
 Last 5 sets of
1 & 2

1) Smith Machine Squats

Squats on Smith Machine

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) Smith Machine Calf Raises

Smith Machine Calf Raise

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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