Week 28 - 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 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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure
25% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

2) Seated Smith Machine Press
(behind the head) (bar = 20lbs)
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 ____

3) Front Raises
with Super EZ curl bar
= 25 lbs
Barbell Front Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
  Triceps:
4) Pushdowns on Pulldown Machine

Tricep Pushdown
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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Day 2
Back:

SUPER
SET
1 & 2
1) Pulldowns
with handle
Front Lat Pulldown

NO STRAPS OR HOOKS
ON ANY EXERCISES

10% x 20
20% x 10
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

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Pullovers
Barbell Pullover

10% x 20
20% x 10
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

____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine
40% x Failure
30% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____

4) ab/Back Machine
Lower-back Machine
80% x 15-20
80% x 15-20
80% x 15-20
____ x ____
____ x ____
____ x ____
   
5) Cable Curls on Seated Row Machine

Standing Cable Curl
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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 3

Legs:

1) Barbell Lunges (alternating)

Lunges with Barbell
SUPER SET last 6 sets with calves

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
10% x Failure
____ x 10
____ x 8
____ x 6
____ x 4
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____





2) Seated Calf Raises
Seated Calf Raise





100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure





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

3) Crunches
Ab Crunches
0 x Failure
0 x Failure
0 x Failure
       ____ 
       ____
       ____
4) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x Failure
0 x Failure
0 x Failure
       ____ 
       ____
       ____