Week 199 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Incline Dumbbell Flyes

Incline Dumbbell Fly
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) Flat Dumbbell Flyes

Flat Dumbbell Fly

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
  Triceps:

Delts:
3) Close Grip Barbell Press

Close Grip Bench 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
10% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

25% x Failure
20% x Failure
15% x Failure
10% x Failure
5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2
Biceps:
1) Preacher Curls with Straight Barbell

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
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Back:

SUPER SET
3, 4 & 5
2) Pulldowns

Front Lat Pulldown
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) Pull Ups with V-Shaped Handle
Close Grip Pull UpsPower Rack/Squat Rack 
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
   
4) Barbell Shrugs
Barbell Shrug
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
5) Lower-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) Hack Squats
Sled = 0 lbs.

Hack Squat

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 Failure
?
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Gaspari's

Standing Dumbbell Serratus Crunch
50% x Failure
40% x Failure
30% x Failure
____ x ____
____ x ____
____ x ____