Week 95 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

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) Incline Barbell Press
Incline Bench Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Delts:

3) Wide Grip Barbell Upright Rows
(shoulder width)

Wide Grip Barbell Upright Row

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) One Arm Cable Side Raises
One Arm Cable Side Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Triceps:

5) Overhead Cable Extensions
Cable Overhead Tricep Extension
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
6) Close Grip Decline Barbell Press
Close Grip Decline Bench Press
20% x 100
____ x ____
 
Day 2

Back:

Biceps:

1) Rack Pulls
(starting just above the knee)

Rack Pull

10% x 18
15% x 17
20% x 16
25% x 15
30% x 14
35% x 13
40% x 12
45% x 11
50% x 10
55% x 9
60% x 8
65% x 7
70% x 6
75% x 5
80% x 4
85% x 3
90% x 2
95% x 1
100% x Failure

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

2) Seated Dumbbell Curls

Seated Dumbbell Curl
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

 

3) Standing Barbell Curls
Barbell Curl
15% x 100

____ x ____

4) Ab Roller

Ab Roller
0 x Failure
0 x Failure
0 x Failure
____
____
____

 
Day 3

Legs:

SUPER SET
1 & 2

1) "Bodysmith" Hack Squats
Sled-0

bodysmith 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) Vertical Leg Press
Sled=0
Vertical 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 ____
 
SUPER SET
3 & 4
3) One Foot Free Standing Calf Raises
Standing Calf Raise
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Two Foot Free Standing Calf Raises
Standing Calf Raise
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____