| Week 6 6
Week Workout 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest: |
1)
Incline Dumbbell 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)
Dips or Bench Dips   |
0
x Failure 0 x Failure 0 x Failure 0 x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Delts: |
3)
Seated Machine Press (Universal Machine)  |
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)
Barbell Front Raises  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Triceps: |
5)
Close Grip Smith Machine Press  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
||||
| Day 2 |
Back: |
1)
Pulldowns (underhand grip) (straight 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)
Seated Cable Rows w/chain handle   |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Biceps: |
3) Seated Dumbbell Curls
|
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) Ab Bench
|
80% x Failure 80% x Failure 80% x Failure |
____ x ____ ____ x ____ ____ x ____ |
|
|
Traps: |
4)
Close Grip Smith
Machine Upright Rows  |
80% x Failure 60% x Failure 40% x Failure SUPER SET w/Lower-back |
____ 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) Bodysmith Leg Press  sled = 0 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) Free Weight Leg Extensions 
|
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure SUPER SET w/Stiff Leg Deadlifts |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| 3)
Stiff Leg Deadlifts  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Seated Calf Raises  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |