Week 91 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Flat Barbell Press

Flat Bench Press

Go up until you can't do 5 FULL STRICT reps, then you are done.

  5% x 5
10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5
55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5
90% x 5

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

2) Seated Universal Machine Press (facing in with lower-back support)

Seated Machine 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 ____
 
SUPER SET
3 & 4 with same weights

3) Dumbbell Front Raises
Dumbbell Front Raise

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

4) Seated Rear Dumbbell Raises
Seated Dumbbell Rear Raise

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

5) Dumbbell Crossface
Lying Dumbbell Crossface
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
6) Pushdowns with Rope handle
Tricep Pushdowns
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 2

Biceps:
1) One Arm Dumbbell Curl
over the Incline Bench
Standing Dumbbell Preacher Curl
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) Hammer Curls with Rope handle
Cable Hammer Curl
100% x Failure
80% x Failure
60% x Failure
40% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
 

Back:

GIANT SUPER
SET
3, 4, 5, 6, 7, & 8

3) Pulldowns

Front Lat Pulldown

50% x Failure
40% x Failure
____ x ____
____ x ____

4) Seated Cable Rows
with V-shaped handle
Seated Cable Row
#1 Weights
____ x ____
____ x ____
   
5) Barbell Shrugs
Barbell Shrug
#1 Weights
____ x ____
____ x ____

6) Good Morning
Good Mornings
#1 Weights
____ x ____
____ x ____
   

7) Sit Ups on Slant Board
Decline Sit Up
25 lbs x Failure
10 lbs x Failure
____ x ____
____ x ____

8) Ab Bench
Ab Bench
80% x Failure
80% x Failure
____ x ____
____ x ____
Day 3

Legs:

SUPER
SET
1 & 2

1) Hack Squats

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) Barbell Squats
Free Weight SquatSquat Rack

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 ____
 
SUPER
SET
3 & 4

3) 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 ____
4) Calf Raises on Leg Press
Calf Raise on Leg Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____