| Week 193 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Delts:
|
1) Standing Barbell Press
 |
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 10% x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Triceps: |
2) Close Grip Decline Barbell 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) Dumbbell Kickbacks  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Chest:
SUPER SET 4 & 5 |
4) Cable Crossovers  |
25% x 100
20% x 100 15% x 100 |
____ x ____ ____ x ____ ____ x ____ |
5) Ab Roller
 |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
|
Day 2 |
Biceps:
|
1) Seated Dumbbell Curls
 |
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) Dumbbell Concentration Curls
 |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Back:
SUPER SET 4, 5 & 6 |
3) Bent Over Barbell Rows
(Overhand Grip)  |
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) Dumbbell Rows  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
5) Barbell Shrugs  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
6) Hyper-Extensions  |
0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
||
Day 3 |
Legs:
|
1) "Bodysmith" Leg Press
(Sled = 0 lbs)  |
10% x 20
20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 100% x Failure 100% x Failure 80% x Failure 80% x Failure 80% x Failure 60% x Failure 60% x Failure 60% x Failure |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Free Standing Calf Raises
 |
0 x Failure
0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |