Week 25 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Decline Barbell Press
Decline Bench Press
 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) Incline Dumbbell Flyes
Incline Dumbbell Fly
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

3) Alternating Dumbbell Side
& Dumbbell Front Raises
(Use side raises weights)

Dumbbell Side Raise      Dumbbell Front Raise

 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
10% x Failure
5% x Failure 		____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Dumbbell Crossface

Lying Dumbbell Crossface

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2

Back:

1) Bent Over Barbell Rows
(Underhand Grip)
Bent Over Barbell 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 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Seated Cable Rows
with Chain handle
Seated Cable RowChain handle
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
4 & 5
3) One Arm Dumbbell Curl
on Incline Bench
Standing Dumbbell Preacher Curl
 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) Universal Machine Shrugs
(facing in)
Shrug on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

5) Hyper-Extensions

Hyper-Extension

 35 lbs x Failure
25 lbs x Failure
10 lbs x Failure
  5 lbs x Failure
  0 lbs x Failure 		35 x ____
25 x ____
10 x ____
  5 x ____
  0 x ____

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Day 3

Legs:

SUPER SET
 1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

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

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

2) Leg Curls

Leg Curl

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

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

3) Double Crunches
Double Ab Crunch

0 x Failure
0 x Failure
0 x Failure		 ____
____
____
4) Side Plank
Side Plank/Hold
0 x Failure
0 x Failure
0 x Failure 		____ seconds
____ seconds
____ seconds