| Week 177 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest:
Delts: |
1) Flat Smith 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) Standing Front Barbell 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 ____ |
Triceps:
|
3) Wide Grip Smith Upright Rows
 |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Skull Crushers with EZ Curl Bar
 = 20 lbs. |
100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Day 2 |
Back:
|
1) Cross Body Dumbbell Curls
|
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 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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||
SUPER SET 2 & 4 |
2) Seated Cable Rows
with V-Shaped Handle  |
20% x 100
15% x 100 10% x 100 |
____ x ____ ____ x ____ ____ x ____ |
3) Hyper-Extensions
|
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
|
SUPER SET 4 & 5 |
4) Hanging Leg Raises  |
0 x Failure 0 x Failure 0 x Failure |
____ ____ ____ |
5) Hanging Knee Raises  |
0 x Failure 0 x Failure 0 x Failure |
____ ____ ____ |
|
Day 3 |
Legs:
SUPER SET
1 & 2 starting at 100% with #1 weights |
1) One Leg - 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 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Calf Raises on Leg Press 
|
100% x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
