Week 205 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

 
1) Flat Barbell Press

Flat Bench Press

 10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure 		____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

 40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure
10% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Delts
3) Close Grip Barbell Press
Close Grip Bench Press
25% x Failure
20% x Failure
15% x Failure
10% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____

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Day 2
Back:

Biceps:

SUPER SET
2 & 3
1) Wide Grip Leverage Rows

Leverage Machine Rows

 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
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 ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Curls

Barbell Curl

 25% x Failure
20% x Failure
15% x Failure
10% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
   
3) Dumbbell Hammer Curls
Hammer Curl
 25% x Failure
20% x Failure
15% x Failure
10% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
4) Ab Roller

Ab Roller

 0 x Failure
0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
 
Day 3
Legs

SUPER SET
3 & 4
1) Front Hack Squats

Front Hack Squat

 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) Barbell Squats

Free Weight Squat

 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 ____