Week 197 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Flat Smith Machine Press

Flat Bench 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
?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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.

 
Delts:
2) Seated Arnold Dumbbell Press

Arnold 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 ____
3) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
4) Dumbbell Crossface
Lying Dumbbell Crossface
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
5) Pushdowns with Rope Handle
Rope handleTricep Pushdowns
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2
Biceps:
1) Dumbbell Preacher Curls

Preacher Curl
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) Rope Hammer Curls
Rope handleCable Hammer Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Back:

SUPER SET
3 & 4
3) Close Grip Leverage Rows

Leverage Machine Rows

50% x Failure
40% x Failure
30% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Pullovers
Barbell Pullover
50% x Failure
40% x Failure
30% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
5 & 6
5) Lower-back Machine
Lower-back Machine
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
6) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
 
Day 3
Legs

SUPET SET
 2 & 3
1) Smith Machine Squats
Squats on Smith Machine
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 Leg Curl

Standing One Leg - Leg Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Smith Machine Calf Raises
Smith Machine Calf Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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