Week 24 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:
1) "Futron" Seated Barbell Press
(Behind the Head)
Behind the Neck Barbell Press

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 ____
More Seated Barbell Press
 95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Chest:

2) Flat Smith Machine Press

Flat Bench Press on Smith Machine

 10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure		 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

3) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

 50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:
4) Pushdowns w/rope handle
on pulldown machine
Tricep Pushdown
women can use the
cable crossover machine
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:

SUPER SET
1 & 2

1) Pulldowns
with shaped handle
Front Lat Pulldown

 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) Rack Pulls
Rack Pull
Start just above knee cap
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 ____
 
SUPER SET
3 & 4

3) Medicine Ball Sit Ups
Decline Sit Up

 Ball x Failure
Ball x Failure
Ball x Failure

____ x ____
____ x ____
____ x ____

4) Gaspari's
Standing Dumbbell Serratus Crunch

 80% x Failure
60% x Failure
40% x Failure 		____ x ____
____ x ____
____ x ____
Day 3

Legs:

1) Smith Machine Squats

Squats on Smith Machine

10% x 10
20% x 8
40% x 6
60% x 4
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

 ____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____


SUPER SET 1 & 2
AFTER WARM UP SETS

2) Seated Calf Raises
Seated Calf Raise




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




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