Week 30  - 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) 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) Dumbbell Side Raises
Dumbbell Side Raise

 20% x 100
Use Side
Raise weight
on all 3
exercises
100 reps each		 ____ x ____

4) Dumbbell Front Raises
Dumbbell Front Raises

20% x 100 ____ x ____
 
Triceps:

5) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

 20% x 100 ____ x ____

6) Cable Kickbacks
Underhand Grip
Underhand Cable Tricep KickbacksSingle handle

 100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
Back:
1) Close Grip Leverage Row Machine (bottom handles)
Leverage Machine Rows
 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) Dumbbell Rows
Dumbbell Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Cable Curls
on Cable Crossover Machine
Cable Crossover Curl
 100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Dumbbell Shrugs
Dumbbell Shrug

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

 10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
80% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Hanging Leg Raises

Hanging Leg Raises

0 x Failure
0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
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