Week 34 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

1) Seated Smith Machine Press
(in front) (touch chest)

Seated Press on Smith Machine

10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 12
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure

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

2) Alternating Dumbbell Side & Front Raises

Dumbbell Side Raise  Dumbbell Front Raises

 10% x Failure ____ x ____
 

Triceps:

3) Seated Overhead Extensions
with straight barbell

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

4) Dumbbell Crossface
Lying Dumbbell Crossface

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

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

Chest:

SUPER
SET
5 & 6
5) Flat Dumbbell Press
Flat Dumbbell 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 ____
6) Cable Crossovers
Cable Crossover
 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:

SUPER
SET
2, 3 & 4
1) Pulldowns

Front Lat Pulldown

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) Pullups with V shaped handle
Close Grip Pull UpsPower Rack/Squat Rack
If you can't do Pullups, substitute
Pulldowns with V shaped handle
with 60% of #1

0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

 0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
 
3) Barbell Shrugs
Barbell Shrug
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) ab/Back Machine
Lower-back Machine
 80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15
80% x 10-15 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
5) Standing Barbell Curls

Barbell Curl
 40% x 8
60% x 5
80% x 2
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
6) Dumbbell Curls over an Incline bench
Standing Dumbbell Preacher Curl
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3

Legs:


SUPER SET
1 & 2

1) Front Hack Squats
Front Hack Squat
Facing in, toes on the floor.

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) Stiff Leg Deadlifts
Stiff Leg Deadlift
 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) AB/back Machine
Ab Machine
Lay back as far as possible
80% x Failure
60% x Failure
40% x Failure
 ____ x ____
____ x ____
____ x ____
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