| Week 9 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
|
1) Decline Barbell 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 |
____
x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Pec Deck
 |
100%
x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Delts:
|
3) Seated Barbell Press
(behind the neck)
 |
40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Seated Dumbbell Side Raises
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Triceps:
|
5) Dumbbell Crossface
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
||||
| Day 2 |
Back:
|
1) Pulldowns |
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 |
____
x 20 ____ x 12 ____ x 5 ____ x 8 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Dumbbell Rows
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Biceps:
|
3) Seated Dumbbell Curls
no back support  |
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 ____ |
optional
optional optional |
|
|||
|
Traps: SUPER SET |
4) Universal Machine Shrugs
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
Lower-back: | 5) Hyper-extensions
 |
0
x Failure 0 x Failure 0 x Failure 0 x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|
| Day 3 |
Legs:
|
1) Hack Squats
 |
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) One Leg - Leg 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 ____ |
| 3) Universal Machine Calf Raises
 |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Ab/back Machine
 |
80%
x Failure 80% x Failure 80% x Failure 80% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
