| Week 3 6
Week Workout 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
|
1)
Flat Dumbbell
Press  |
20%
x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Pec Deck
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Delts:
|
3)
Seated Dumbbell
Press  |
40% x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Cable Side
Raises  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Triceps:
|
5)
Close Grip
Barbell Press  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
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| Day 2 |
Back:
|
1)
Bent Over
Barbell Rows (overhand grip)  |
20%
x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Close Grip
Leverage Row Machine  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Biceps:
|
3)
Standing EZ bar Curls
 all chrome bar = 20 lbs 
|
40%
x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
optional
optional optional |
6) Hanging Knee Raises
|
0 x Failure 0 x Failure 0 x Failure |
0 x ____ 0 x ____ 0 x ____ |
|
|
Traps:
Super Set 3 & 4 |
4)
Close Grip Barbell
Upright Rows  |
80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ |
Lower-back: | 5)
Hyper-extensions
 |
0
x Failure 0 x Failure 0 x Failure |
0
x ____ 0 x ____ 0 x ____ |
| Day 3 |
Legs:
|
1)
Universal Leg Extensions
|
20%
x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Hack Squats
 sled = 0 lbs |
40%x
12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Super Set 3 & 4 |
3)
Stiff Leg
Deadlifts
 |
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Seated Calf
Raises
 |
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |