Week 18 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Flat Barbell Press

Flat Bench Press

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

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
More Flat Barbell Press

80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

 ____x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

2) Wide Grip Smith Machine
Upright Rows
Smith Machine Upright Rows
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 12
____ x 5
____ x 8
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

3) One Arm Cable Side Raises
Cable Side Raise

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
4) Underhand Pushdowns
Palms up
w/cloth or chain handle
Chain HandleUnderhand Pushdown
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 2
Back:

1) Pulldowns
w/V shaped handle
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 5
____ x 8
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		 
2) Seated Cable Rows
w/straight handle Straight Handle
overhand grip
Seated Rows
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Biceps:

SUPER
SET
4 & 5
3) Dumbbell Preacher Curl
One arm at a time

Dumbbell
Dumbbell Preacher 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 ____
optional
optional
optional
4) Barbell Shrugs
Free Weight Shrugs
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
5) Hyper-Extensions
Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 0 x ____
0 x ____
0 x ____
0 x ____
Day 3

Legs:

 

SUPER
SET
2 & 3

1) Barbell Squats

Free Weight SquatsSquat Rack

 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
Leg Curls
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) 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 ____
   
4) Ab Machine
Ab Machine
80% x Failure
80% x Failure
80% x Failure 		____ x ____
____ x ____
____ x ____