Week 200 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

Chest:

1) Pushdowns with EZ Curl Handle
Tricep Pushdowns on Universal Machine
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 ____
____ x ____
2) Flat Barbell Press

Flat 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
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:
3) Upward Cable Crossovers
Upward Cable Crossover
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
 4 & 6 with same weight
5) Standing Dumbbell Front Raises
Dumbbell Front Raises
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
6) Standing Dumbbell Press
Standing Dumbbell Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2
Biceps:
1) Standing EZ Bar Curls
Barbell Curl
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 ____
____ x ____
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Back:

SUPER SET
2 & 3
2) T-Bar Rows

T-bar Row
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 ____
3) Universal Machine Shrugs

Shrug on Universal 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
10% x Failure
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 3
Legs
1) Barbell Squats
Free Weight Squat
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
2) Crunches

Ab Crunches
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____