Week 31 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Incline Barbell Press
Incline 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) Flat Dumbbell Flyes
Flat Dumbbell Fly

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

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

Delts:

3) Seated Dumbbell Press

Seated Dumbbell Press

 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
 ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

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

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:

5) Skull Crushers
with straight barbell
Barbell
short barbell = 30 lbs.
Skull Crushers/Nose Breakers/Lying Tricep Extensions

 100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 2

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
Overhand 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
10% x Failure 		____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Rack Pulls
Start with the bar just
above the knee caps
Rack Pull
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
10% x Failure 		____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Standing Curls with EZ curl bar
EZ curl bar all chrome = 20 lbs.
Barbell Curl
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Ball Crunches
Ball Crunches

 0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____
Day 3

Legs:

SUPER SET
1 & 2

1) Leg Extensions
Blue & White
Leg Extension

 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% xFailure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Leg Press
Sled = 75 lbs.
Blue & White
Leg Press
 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% xFailure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Leg Curls
Blue & White
Leg Curl
 50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Calf Raises on Leg Press
Blue & White
Calf Raise on Leg Press
 50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____