Week 71 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Decline Barbell Press
Decline 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) Dips or Bench Dips
Dips Bench Dip

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

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

Delts:

3) Seated Front Barbell Press
in power/squat rack
Seated Front Barbell Press

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 ____

4) Dumbbell Side Raises
(Descending Set)

Dumbbell Side Raise

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
5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:

5) Seated Overhead Extensions
with straight bar
Overhead Tricep Extensions

10% x Failure

____ x ____
6) Skull Crushers with straight bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions
Same weight
as #5
____ x ____

Day 2

Back:

1) Rack Pulls
Start just above the knee cap
Rack Pull

10% x 18
20% x 16
30% x 14
40% x 12
50% x 10
60% x 8
70% x 6
80% x 4
90% x 2
100% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

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Biceps:

2) Standing Barbell Curls
Barbell Curl

10% x Failure

____ x ____
3) Preacher Curls with straight bar
Preacher Curl
Same weight
as #2
____ x ____
 
SUPER
SET
4 & 5
4) Ab Roller
Ab Roller
0 x Failure
0 x Failure
____
____
5) Ball Crunches
Ball Crunches
0 x Failure
0 x Failure
____
____

Day 3

Legs:

SUPER
SET
2 & 3

1) Front Hack Squats

Front Hack Squat

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) Standing Leg Curl
Standing One Leg - Leg Curl

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
3) Seated Calf Raises
Seated Calf Raise

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