Week 19 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell
Cambered bar = 45 lbs.
If it's too heavy use a straight bar

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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

100% x Failure
80% x Failure
60% x Failure
40% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

3) Seated Universal Machine Press
Face in, lean forward, feet under you
Seated Machine Press
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____

More Seated Universal Machine

60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
4) Dumbbell Kickbacks
Dumbbell Kickbacks
 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) T-bar Rows
with V handle

T-bar Row

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) Pulldowns

Front Lat Pulldown
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 Concentration Curls
Concentration 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) Smith Machine Shrugs
Shrugs on Smith Machine
 100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
   
5) ab/Back Machine
Lower-back Machine
 80% x 15-20
80% x 15-20
80% x 15-20
80% x 15-20		 ____ x ____
____ x ____
____ x ____
____ x ____ 		       
Day 3
Legs:
1) Leg Press
(sled = 75lbs.)
Leg Press
 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
10% x Failure 		____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____ SUPER SET last 5 sets
____ x ____ with 2 & 3
____ x ____
____ x ____
____ x ____
2) Calf Raises on Leg Press
Calf Raise on Leg Press

use leg press weights



80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

 

 

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

   
3) Universal Leg Extensions
Leg Extensions on Universal Machine
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		 
4) Sit ups on Slant Board
Decline Sit Up
 0 x Failure
0 x Failure
0 x Failure		 ____
____
____