Week 49 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:

Chest:

1) Seated Front Barbell Press
(In squat/power rack)

Seated Front Barbell Press

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

2) Close Grip Barbell Press

Close Grip Bench Press


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 ____
 

3) Cable Kickbacks (under hand)
Underhand Cable Tricep KickbacksSingle handle

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

____ x ____
____ x ____
____ x ____
____ x ____
4) Incline Barbell Press (Blue & White)
Incline Bench Press
25% x Failure
____ x ____
 

5) Flat Dumbbell Flyes
Flat Dumbbell Fly

25% x Failure

____ x ____

6) Decline Barbell Press
Decline Bench Press

25% x Failure

____ x ____

 

 

 
7) Dips
Dips
0 x Failure
____ x ____
8) Pec deck
Pec Deck/Butterfly Machine
25% x Failure
____ x ____
   

9) Push-ups

Push Ups

0 x Failure
____ x ____
10) Cable Crossovers
Cable Crossover
25% x Failure
____ x ____
Day 2

Back:

SUPER SET
1 & 2
1) Seated Cable Rows
with shaped handle

Seated Cable Row

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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Rack Pulls
(starting just above the knee)

Rack Pull

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
____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Biceps:

3) Seated Dumbbell Curls

Seated Dumbbell 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 ____
4) Cable Crossover Curls
Cable Crossover Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 3

Legs:

SUPER SET
1 & 2
1) Barbell Squats

Free Weight SquatSquat Rack

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) Free Standing Calf Raises
Standing Calf Raise

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure

0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____