Week 188 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:
1) Seated Front Smith Machine Press
Seated Press on Smith Machine
10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Triceps:
Chest:
SUPER SET
 3, 4, 5 & 6
2) Seated Overhead Extensions
with Straight Barbell
Overhead Tricep Extensions
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 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Incline Dumbbell Flyes
Incline Dumbbell Fly
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
   
4) Flat Dumbbell Flyes
Flat Dumbbell Fly
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
4) Decline Dumbbell Flyes
Decline Dumbbell Fly
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
   
5) Pec Deck
Pec Deck/Butterfly Machine
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
6) Cable Crossovers
Cable Crossover
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
 
Day 2
Back
Biceps:
1) Pulldowns with Handle
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) Standing EZ Curl Bar Curls
Barbell Curl
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 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
 3, 4 & 5
3) Dumbbell Rows
Dumbbell Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Smith Machine Shrugs
Shrugs on Smith Machine
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 ____
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Day 3
Legs:
1) Vertical Leg Press
Sled = 0
Vertical Leg Press
10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Stiff Leg Deadlifts
Stiff Leg Deadlift
10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
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