Week 54 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:

1) Seated Smith Machine Press
(behind the head)

Behind the Neck 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 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) Seated Overhead Extensions
with Super EZ curl bar

=25lbs
Overhead Tricep Extensions

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 ____
 

Chest:

GIANT
SET
3 - 8

3) Incline Barbell Press
Incline Bench Press

25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____

4) Flat Barbell Press

Flat Bench Press

25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
   
5) Decline Barbell Press
Decline Bench Press
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____

6) Incline Dumbbell Flyes
Incline Dumbbell Fly
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
   
7) Flat Dumbbell Flyes
Flat Dumbbell Fly
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
8) Decline Dumbbell Flyes
Decline Dumbbell Fly
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
Day 2

Back:

1) Pulldowns
with shaped handle

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) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Biceps:

SUPER SET
4 & 5

3) Standing Dumbbell Curls
Alternating Dumbbell Curls

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) Smith Machine Shrugs
Shrugs on Smith Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
5) Lower-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 ____
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Day 3

Legs:

SUPER SET
1 & 2
1) Smith Machine Squats

Squats on Smith Machine

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) One Legged - Leg Press
Single Leg - 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 ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Gasparis
Standing Dumbbell Serratus Crunch
50% x Failure
40% x Failure
30% x Failure
____ x ____
____ x ____
____ x ____
4) Torso Track
Torso Track
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____