Week 65 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 | Triceps: Chest: |
1) Pushdowns |
10% x 10-12 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Flat Dumbbell Press
|
40% x 8 |
____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Delts: |
3) Incline Dumbbell Flyes |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Seated Front Smith Machine Press |
40% x 8 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
5) Cable Rope Front Raises |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
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Day 2 |
Biceps: Back: |
1) Cable Curls
|
10% x 10-12 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Pulldowns
|
40% x 8 |
____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET 4 & 5 |
3) One Arm Seated Cable Rows |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Universal Machine Shrugs (facing out) |
100% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
5) Lower-back Machine |
80% x 15-20 80% x 15-20 80% x 15-20 80% x 15-20 |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Day 3 | Legs: |
1) Universal Machine Leg Extensions |
20% x 100 |
____ x ____ |
2) Leg Curls (blue & white) |
20% x 100 |
____ x ____ |
3) Seated Calf Raises |
20% x 100 |
____ x ____ |
4) Gaspari's |
50% x Failure 40% x Failure 30% x Failure |
____ x ____ ____ x ____ ____ x ____ |