| Week 17 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
|
1) Incline Universal Machine 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) Flat Dumbbell Flyes |
100% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Delts: |
3) Seated Dumbbell Side Raises
 |
40% x 8 60% x 5 80% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure |
____
x 8 |
More Seated Dumbbell Side Raises |
60% x Failure 50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Triceps:
|
5) Overhead Cable Extensions
 w/straight 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) Bent Over Barbell Rows |
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) 3/4 Deadlifts
 from bottom of squat rack |
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 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
| Biceps: |
3) Standing Dumbbell Curls
 together or alternating |
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 |
4) Dumbbell Shrugs
 |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 3 |
Legs:
|
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 10% x Failure |
____
x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ SUPER SET last 5 sets ____ x ____ with Calf Raises ____ x ____ using leg press weights ____ x ____ ____ x ____ |
2) Calf Raises on Vertical Leg Press  |
80% x Failure |
____ x ____ |
3) Hanging Knee Raises  |
0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ ____ ____ ____ |
 |
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