Week 185 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Triceps:
1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

SETS OF 2 UNTIL YOU CAN'T DO 2 THEN 25% x Failure
5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2?
90% x 2?
95% x 2?
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Chest:
2) Decline Barbell Press
Decline Bench 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 ____
3) Upward Cable Crossovers
Upward Cable Crossover
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Front Raises with Super EZ Curl Bar

Barbell Front Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2
Biceps:

Back:

SUPER SET
 2 & 3
1) Standing Barbell Curls

Barbell Curl

SETS OF 2 UNTIL YOU CAN'T DO 2 THEN 25% x Failure
5% x 20
10% x 12
15% x 8
20% x 5
25% x 2
30% x 2
35% x 2
40% x 2
45% x 2
50% x 2
55% x 2
60% x 2
65% x 2
70% x 2
75% x 2
80% x 2
85% x 2?
90% x 2?
95% x 2?
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) One Arm T-Bar Rows

One Arm T-bar Row
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Universal Machine Shrugs
Shrug on Universal Machine
40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Hyper-Extensions
Hyper-Extension
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
 
Day 3
Legs:
1) One Leg - Leg Press
Single Leg - Leg Press
40% x Failure
30% x Failure
20% x Failure
____ x ____
____ x ____