Week 178 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:
1) Seated Front Smith Machine Press
(Touch top of chest)

Seated Press on Smith Machine
Go up until you can't do 5
then do 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 Kickbacks
(Underhand Grip)

Underhand Cable Tricep Kickbacks
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 ____
 
Chest:
3) Incline Dumbbell Press
Incline Dumbbell Bench Press

40% x 25
____ x ____
4) Flat Dumbbell Press
Flat Dumbbell Bench Press
40% x 25

____ x ____
   
5) Incline Dumbbell Flyes
Incline Dumbbell Fly
40% x 25
____ x ____
6) Flat Dumbbell Flyes
Flat Dumbbell Fly
40% x 25
____ x ____
   
7) Pushups

Push Ups
0 x 25
____ x ____
8) Sit Ups on Slant Board
Decline Sit Up
0 x 25
____ x ____
 
Day 2

Back:
1) Pulldowns

Front Lat Pulldown
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) Close Grip Leverage Rows

Leverage Machine Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Cable Crossover Curls (High)
Cable Crossover Curl
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 ____
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SUPER SET
4 & 5
4) Dumbbell Shrugs
Dumbbell Shrug
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Lower-back Machine
Lower-back Machine
80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 3
Legs:
1) Barbell Squats
Free Weight Squat
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) Seated Calf Raises
Seated Calf Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____