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       Week 174 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Universal Machine Press
(Facing in with Lower-back support)

Seated 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

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

2) Dumbbell Side Raises

Dumbbell Side Raise

10% x 100

____ x ____
 

Triceps:

Chest:

3) Seated Overhead Dumbbell Extensions
(1 Dumbbell - 2 Arms)

Tricep Overhead Dumbbell Extensions

40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Incline Dumbbell Flyes

Incline Dumbbell Fly

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 ____

 
Day 2

Back:

Biceps:

1) 3/4 Deadlifts
(From bottom of squat rack)

3/4 Deadlift


10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Seated Dumbbell Curls

Seated Dumbbell Curls

40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 

 

3) Ab Bench

Ab Bench

80% x Failure
80% x Failure
80% x Failure
80% x Failure
80% x Failure

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

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Day 3

Legs:

SUPER SET
 1 & 2 starting at 80%

1) Leg Press
Sled = 75 lbs.

Leg Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 

 



2) Calf Raises on Leg Press
Calf Raise on Leg Press

 

 



80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

 

 



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