| Week 196 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest:
|
1) Incline Universal Machine 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 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Cable Crossovers
 |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Delts:
SUPER SET 3 & 4 with same weights |
3) Barbell Front Raises
 |
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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Wide Grip Barbell Upright Rows
 |
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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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|
Triceps:
|
5) Seated Overhead Extensions
with straight barbell
 |
10% x 20
20% x 20 30% x 20 40% x 20 50% x 20 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Day 2 |
Back:
Biceps:
SUPER SET
2 & 3 with same weights |
1) Rack Pulls
(Start just above the knees)
 Important: Don't do more than one rep at 100% If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. When you miss the weight start dropping the weight 5% until you get 5 reps.
|
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 1? ? |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Standing Barbell Curls
 |
10% x 20
20% x 20 30% x 20 40% x 20 50% x 20 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
3) Barbell Reverse Curls |
10% x 20
20% x 20 30% x 20 40% x 20 50% x 20 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Sit Ups on Slant Board  |
0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ |
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Day 3 |
Legs
SUPET SET 1 & 2 |
1) Free Weight Leg Extensions
 |
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) Leg 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 ____ |