| Week 183 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Delts:
Triceps:
|
1) Standing Barbell Press
 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) Pushdowns with Rope
  |
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:
SUPER SET 4, 5 & 6 |
3) Pushdowns (21's)  |
40% x 7+7+7
(Top, Bottom, Full) |
____ x ____ | 4) "Futron" Incline Barbell Press
 |
25% x Failure 20% x Failure 15% x Failure |
____ x ____ ____ x ____ ____ x ____ |
|
5) Decline Barbell Press  |
25% x Failure 20% x Failure 15% x Failure |
____ x ____ ____ x ____ ____ x ____ |
6) Flat Dumbbell Flyes  |
25% x Failure 20% x Failure 15% x Failure |
____ x ____ ____ x ____ ____ x ____ |
||
Day 2 |
Back:
|
1) Bent-over Barbell Rows
(Underhand grip)  |
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) One Arm Seated Cable Rows
  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Biceps: |
3) Preacher Curls
with EZ Curl Bar  = 20 lbs.  |
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) Barbell Curls (21's
  |
40% x 7+7+7 (Top, Bottom, Full) |
____ x ____ |
|
SUPER SET 5 & 6 |
5) Barbell Shrugs  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
6) Hyper-Extensions  |
0 x Failure
0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Day 3 |
Legs:
|
1) Barbell Squats
 |
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 20% x Failure |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|||
