Week 89 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

Chest:

1) Close Grip Barbell Press
(approx. 12 inches apart)

Close Grip 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
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

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

2) "Futron" Incline Barbell Press
Incline Bench Press

40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

3) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 2

Biceps:

Back:

1) Standing Barbell Curls

Barbell Curl

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

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

2) Dumbell Rows
Dumbbell Rows

40% x 8
60% x 5
80% x 2
100% x Failure
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure
20% x Failure

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 3
Legs:

1) "Bodysmith" Leg Press
sled=0
Leg Press

20% x 100
____ x ____
2) Leg Press (blue & white)
sled=75
Leg Press

25% x 100
____ x ____
   
3) "Trotter" Leg Press (green & white)
sled=125
Leg Presses

30% x 100
____ x ____
4) Seated Calf Raises
Seated Calf Raise
20% x 100
____ x ____
   

5) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
____
____

6) Gaspari's
Standing Dumbbell Serratus Crunch
20% x Failure
20% x Failure
____ x ____
____ x ____