Week 32 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest
&
Delts
&
Triceps

1) Flat Barbell Press

Flat Bench Press

10% x 20
20% x 12
40% x 8
60% x 5
80% x 2
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 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Seated Barbell Press
behind the head
Behind the Neck Barbell Press

SUPER SET
last 6 sets with #3

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 ____
 

 

3) One Arm Cable Side Raise
One Arm Cable Side 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 ____

4) Close Grip Barbell Press

Close Grip Bench Press

50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure

 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2

Back:

1) 3/4 Deadlifts
3/4 Deadlift
Start with bar sitting on the bottom of the squat/power 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 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1?
+/- 5% x 1? 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Important: Don't do more than one rep on the 100% set.

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight, then you're done.

If you miss the 100% decrease the weight 5% and try again, repeat until you get 2 reps, then you're done.
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SUPER
SET
2 & 3
2) Incline Dumbbell Curls

Incline Dumbbell Curl
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		 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Cable Curls on Cable Crossover with EZ curl handle

Cable Curls
 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		 ____ x 20
____ x 15
____ x 10
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3

Legs:

SUPER
SET
1, 2 & 3 starting with set #7

1) Vertical Leg Press
Sled = 0 lbs.
Vertical Leg 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 ____ Start SUPER SET
____ x ____
____ x ____
____ x ____
2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press
Use Leg Press Weights
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Universal Machine Leg Curls
Leg Curls on Universal Machine
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Torso Track
Torso Track
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____