| Week 7 (optional) 6-7
Week Workout 3 days/week Name: |
REPETITION WEEK 100%
= 1 rep max.
Minimum rest between sets |
| Day 1 |
Chest: |
1)
Flat Barbell Press
 |
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Delts: | 2)
Seated Front Barbell Press
|
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Triceps: |
3)
Pushdowns |
50%
x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|||||
| Day 2 |
Back: |
1)
Close Grip Leverage Rows
|
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Biceps: |
2)
Standing Cable Curls
(EZ curl handle)   |
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Traps: |
3)
Barbell Shrugs
 |
50%
x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Lower-back:
|
4)
Hyper-Extensions
|
0
x Failure 0 x Failure 0 x Failure |
0
x ____ 0 x ____ 0 x ____ |
| Day 3 |
Legs: |
1)
Leg Extensions
|
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Leg Curls
|
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
3)
Free Standing Calf Raises 
|
0
x Failure 0 x Failure 0 x Failure 0 x Failure |
0
x ____ 0 x ____ 0 x ____ 0 x ____ |
|
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