| Week 176 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest:
|
1) Incline Dumbbell Flyes
 |
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) Dips
 |
0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Delts:
|
3) Rear Smith Machine 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) Seated Dumbbell Rear Raises
 |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Triceps: |
5) Pushdowns
  |
50% x Failure
45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
||||
Day 2 |
Back:
|
1) T-Bar Rows  Sets of 5 until you can't
then 25% x Failure |
5% x 20 10% x 12 15% x 8 20% x 5 25% x 2 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? 95% x 5? 25% x Failure |
____ 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 ____ |
2) Cable Curls   |
50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
3) Timed Hang from Pull Up Bar  |
0 x Failure 0 x Failure 0 x Failure |
____ seconds ____ seconds ____ seconds |
4) Crunches
 |
0 x Failure 0 x Failure 0 x Failure |
____ ____ ____ |
|
Day 3 |
Legs:
SUPER SET 2 & 3 |
1) Universal Machine Leg Extensions
 |
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) Leg Curls
 |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Universal Machine Calf Raises  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Walking Starter Lunges  |
Hallway down & back 2 times | |||
