Week 35 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) "Futron" 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 Universal Machine Press

Flat Bench Press on Universal Machine

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

Triceps:

Delts:

3) Close Grip Decline Barbell Press

Close Grip Decline Bench 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 		____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Seated Front Barbell Press

Seated Barbell Press

 50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
  5% x Failure
  0% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

 
5) Sit Ups on Slant Board
Decline Sit Up
 25lbs x Failure
10lbs x Failure
  5lbs x Failure
  0lbs x Failure 		25 x ____
10 x ____
  5 x ____
  0 x ____
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Day 2

Back:

SUPER
SET
1 & 2

1) Seated Cable Rows
with V shaped handle

Seated Cable 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		 ____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Wide Grip Leverage Rows
use top 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 ____
 
3) Preacher Curls
with straight barbell
Barbell
Preacher Curl
 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 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Barbell Wrist Curls
(palms up)

Forearm Curl

 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
5 & 6
5) Dumbbell Shrugs
Dumbbell Shrug
 100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
6) Hyper-Extensions
Hyper-Extension
0 x Failure
0 x Failure
0 x Failure
0 x Failure		 0 x ____
0 x ____
0 x ____
0 x ____
Day 3

Legs:

1) "Trotter" Leg Press
sled = 125 lbs.
Leg Presses

 10% x 10-12
25% x 8-10
40% x 6-8
55% x 4-6
70% x 2-4
85% x 1-2
100% x Failure
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ SUPER SET --->
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 

 

 


2) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises

 

 

 


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