Week 20  - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Incline Smith Machine Press
Incline Bench Press 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
2) Peck Deck
Pec Deck/Butterfly Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

SUPER SET
3 & 4 the same weight
3) Barbell Front Raises
Barbell Front Raise
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) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row

 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 ____

 
Triceps:
5) Skull Crushers with EZ curl bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions
 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
Back:

1) Dumbbell Rows
Dumbbell Rows

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 5
____ x 8
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ 		 
2) One Arm Seated
Cable Rows
One Arm Seated Cable RowSingle handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Biceps:

SUPER
SET
 4 & 5
3) Seated Dumbbell Curls

Seated Dumbbell Curl
 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 ____
optional
optional
optional
4) Universal Machine Shrugs - Facing Out
Shrug on Universal Machine
 100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
   
5) Good Morning
Good Mornings
 50% x Failure
40% x Failure
30% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____		        
Day 3
Legs:
1) Hack Squats (no half reps)
(go all the way down or go lighter)
Hack Squat
 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 ____