Week 21 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Cable Crossovers
Cable Crossover

 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) 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 ____
 

Delts:
3) Seated Smith Machine Press (behind the neck)
Behind the Neck Press on Smith Machine
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) Dumbbell Front Raises
Dumbbell Front Raise

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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

 
Triceps:
5) Pushdowns on Universal Machine

Tricep Pushdowns on Universal Machine
use a chain, the handle should hang about shoulder high
 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:

Biceps:

1) Seated Cable Rows
with smallest V handle

Seated Cable 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 		____ x 20
____ x 12
____ x 5
____ x 8
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Standing Barbell Curls


Barbell 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
10% x Failure
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

 

3) Close Grip Barbell Upright Rows

Close Grip Barbell Upright Row

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Sit Ups on Slant Board
Decline Sit Up
 100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
Day 3

Legs:

SUPER
SET
 1, 2 & 3

1) Leg Extensions
Leg Extension

20% x 100
15% x 100		 ____ x ____
____ x ____
2) Stiff Leg Deadlifts
Stiff Leg Deadlift
20% x 50
15% x 50		 ____ x ____
____ x ____
   
3) Seated Calf Raises
Seated Calf Raise
20% x 50
15% x 50		 ____ x ____
____ x ____
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