Week 55 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Incline Dumbbell Press

Incline Dumbbell 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) Cable Crossovers

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

Triceps:

Delts:
GIANT
SET
4 - 8

3) Pushdowns with Rope Handle
Tricep Pushdowns on Universal Machine

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Seated Barbell Press
(in front)
Seated Barbell Press

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

5) Seated Dumbbell Press
Seated Dumbbell Press
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
6) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
   

7) Standing Dumbbell Side Raises
Dumbbell Side Raise

25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
8) Standing Dumbbell Front Raises
Dumbbell Front Raises
25% x Failure
20% x Failure
15% x Failure
____ x ____
____ x ____
____ x ____
Day 2

Back:

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell 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) One Arm T-Bar Rows

One Arm T-bar Row
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) Preacher Curls
with EZ curl bar = 20 lbs

Preacher Curl

100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Universal Machine Shrugs
(facing in)
Shrug on Universal Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

5) Good Morning
Good Mornings
50% x Failure
50% x Failure
50% x Failure
50% x Failure
50% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 3

Legs:
1) Hack Squats
Hack Squat

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) Ab Machine

Ab Machine

80% x Failure
80% x Failure
80% x Failure
80% x Failure
80% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____