Week 67 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Barbell Press

Flat Bench 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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Triceps:

2) Overhead Cable Extensions
on Pulldown machine

Overhead Cable 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 ____

3) Pushdowns
with rope handle
on Cable Crossover Machine
Tricep Pushdowns

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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

Delts:

SUPER
SET
4 & 5

4) Dumbbell Side Raises

Dumbbell Side Raise

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

5) Dumbbell Front Raises
Dumbbell Front RaisesDumbbell Front Raise

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 2

Biceps:

1) Incline Dumbbell Curls

Incline Dumbbell Curl

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 Hammer Curls
with rope handle
Cable Hammer CurlRope handle
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Back:

3) Seated Cable Rows
with straight handle
Seated Cable Row

20% x 100
____ x ____

4) T-Bar Rows
with V shaped handle
T-bar Row

15% x 100
____ x ____
   
5) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows

10% x 100
____ x ____
6) Dumbbell Shrugs
Dumbbell Shrug

5% x 100
____ x ____
Day 3

Legs:

SUPER
SET
Last 5 sets with Calves

1) "Trotter" Leg Press
Sled=125 lbs.
Leg Presses

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) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises
Use leg press weights
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Ab Machine
Ab Machine
80% x Failure
80% x Failure
80% x Failure
80% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
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