| Week 195 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Triceps:
Chest:
|
1) Skull Crushers with EZ Curls Bar
  |
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 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Flat Dumbbell 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 ____ |
Delts:
|
3) Pec Deck  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Seated Front Smith Machine Press
 |
100% x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
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SUPER SET
5 & 6 with same weights |
5) Dumbbell Side Raises
 |
100% x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
6) Dumbbell Front Raises
 |
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 |
Biceps:
|
1) Standing Barbell Curls
  |
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 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Back:
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2) Pulldowns with
 Handle  |
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) Wide Grip Leverage Rows (top handles)  |
100% x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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SUPER SET 4 & 5 |
4) Universal Machine Shrugs  |
100% x Failure
80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
5) Hyper-Extensions
 |
0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____
____ x ____ ____ x ____ ____ x ____ |
|
Day 3 |
Legs:
SUPER SET 1, 2 & 3 |
1) Leg Press (Sled = 75)
 |
10% x 20
20% x 20 30% x 20 40% x 20 50% x 20 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Calf Raises on Leg Press
 |
10% x 20
20% x 20 30% x 20 40% x 20 50% x 20 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Universal Leg Curls  |
10% x 20
20% x 20 30% x 20 40% x 20 50% x 20 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Torso Track  |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
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