Week 4 6
Week Workout 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest: |
1)
Incline Barbell Press
 |
20%
x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Flat Dumbbell Flyes
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Delts: |
3)
Smith Machine
Upright Rows (shoulder wide grip)  |
40% x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Dumbbell Side
Raises  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Triceps: |
5)
Pushdowns |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
||||
| Day 2 |
Back: |
1)
Seated Cable Rows
(V - shaped handle) 
|
20%
x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Dumbbell Rows
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Biceps: |
3)
Standing Cable Curls (EZ curl handle)   |
40%
x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
optional optional optional |
6) Ball Crunches
|
0 x Failure 0 x Failure 0 x Failure |
0 x ____ 0 x ____ 0 x ____ |
|
|
Traps: SUPER SET 4 & 5 |
4)
Smith Machine Shrugs  |
100%
x Failure 80% x Failure 60% x Failure |
____
x ____ ____ x ____ ____ x ____ |
Lower-back:
|
5)
Lower-back
Machine 
|
80%
x 15-20 80% x 15-20 80% x 15-20 |
____
x ____ ____ x ____ ____ x ____ |
| Day 3 |
Legs: |
1)
"Trotter" Leg Press  sled = 125 lbs |
20%
x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Front Hack Squats
(face it like footbal sled) Toes on floor  |
40%x
12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 3 & 4 |
3)
Standing Single
Leg Curl  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Calf Raises on Trotter Leg Press  sled = 125 lbs |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |