| Week 184 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest: Triceps: |
1) Incline Dumbbell Press
|
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 ____ |
2) Underhand Pushdowns
|
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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Delts:
SUPER SET 3, 4 & 5 with same weight |
3) Dumbbell Side Raises  |
25% x Failure 20% x Failure 15% x Failure |
____ x ____ ____ x ____ ____ x ____ |
4) Dumbbell Front Raises  |
25% x Failure 20% x Failure 15% x Failure |
____ x ____ ____ x ____ ____ x ____ |
|
5) Seated Dumbbell Press  |
25% x Failure 20% x Failure 15% x Failure |
____ x ____ ____ x ____ ____ x ____ |
|||||
Day 2 |
Back:
|
1) Wide Grip Leverage Rows
|
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) Pulldowns with Smallest-V Shaped Handle  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Biceps: |
3) Seated Dumbbell Curls
|
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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
||||
SUPER SET 4 & 5 |
4) Dumbbell Shrugs  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
5) 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:
SUPER SET 1, 2 & 3 with same weight |
1) Leg Extensions  |
40% x 20 30% x 20 |
____ x ____ ____ x ____ |
2) Free Weight Leg Curls  |
40% x 20 30% x 20 |
____ x ____ ____ x ____ |
3) Bulgarian Squats  |
0 x 20 each leg 0 x 20 each leg |
____ x ____ ____ x ____ |
4) Stiff Leg Deadlifts  |
40% x 20 40% x 20 |
____ x ____ ____ x ____ |
||
5) Walking Starter Lunges  |
Hallway down & back |
____ ____ |
|||||
