Week 92 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:

1) Seated Barbell Press
(in front - touch chest)
Seated Barbell 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) Skull Crushers
with straight barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

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 ____
 
Chest:

3) Pushdowns with EZ curl handle
Descending Set - No Rest
Tricep Pushdowns
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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Incline Barbell Press
Incline Bench Press

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

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Day 2

Back

1) Bent Over Barbell Rows
(Underhand Grip)

Bent Over Barbell Row

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) Pulldowns
with V-shaped handle
Front Lat Pulldown
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Biceps:

3) Standing EZ Bar Curls
with EZ curl bar
Barbell Curl

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) Standing Dumbbell Curls
Descending Set - No Rest
Dumbbell Curl

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
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER
SET
5 & 6
5) Smith Machine Shrugs
Shrugs on Smith Machine
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
6) Hyper-Extensions
Hyper-Extension
35 lbs x Failure
25 lbs x Failure
10 lbs x Failure
  5 lbs x Failure
  0 lbs x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 
Day 3

Legs:

SUPER
SET
1 & 2

1) One Legged Leg Press

Single Leg - Leg 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) Stiff Leg Deadlifts

Stiff Leg Deadlift

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

4) Cross Bench Crunches
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____