| Week 87 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 | Delts: Triceps: |
1) Seated Smith Machine 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 95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure 60% x Failure 25% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Dumbbell Kickbacks
|
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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Chest: |
3) Incline Dumbbell Flyes |
20% x Failure |
____ x ____ ____ x ____ |
4) Flat Dumbbell Flyes |
20% x Failure |
____ x ____ ____ x ____ |
|
5) Pec Deck |
20% x Failure |
____ x ____ ____ x ____ |
6) Cable Crossovers |
20% x Failure |
____ x ____ ____ x ____ |
||
| Day 2 |
Back: |
1) Close Grip Leverage Rows
|
10% x 20 |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) One Arm Seated Cable Rows |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ |
Biceps: |
3) Dumbbell Concentration Curls
|
40% x 8 |
____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| |||
