| Week 2 6
Week Workout 4 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
|
1)
Incline Smith
Machine Press
 |
20% x 20 40%x 12 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 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Delts:
|
3)
Seated Smith Machine
Press (in front) 
|
40% x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| 2)
Cable Crossovers
|
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Barbell Upright
Rows
(shoulder wide grip) 
|
100% x Failure 80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 2 |
Back:
|
1) Pulldowns
(V shaped handle) 
|
20% x 20 40%x 12 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 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Wide Grip Leverage
Row Machine  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
|
Traps:
|
3) Dumbbell Shrugs
|
100% x Failure 80% x Failure 60% x Failure SUPER SET w/Lower-back |
____ x ____ ____ x ____ ____ x ____ |
Lower-back:
|
4) Lower-back
Machine
 |
80% x 15-20 80% x 15-20 80% x 15-20 |
____ x ____ ____ x ____ ____ x ____ |
| Day 3 |
Triceps: SUPER SET |
1)
Seated Overhead
Extensions (EZ curl bar)   |
20%
x 20 40%x 12 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 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Biceps:
|
2)
Standing Dumbbell
Curls  |
20%
x 20 40%x 12 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 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
SUPER SET #3 & #4 |
3) Pushdowns w/rope
  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Preacher Bench
Curls (EZ curl bar)  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
||
|
Forearms:
|
5)
Barbell Wrist Curls
|
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
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||||
|
Day 4
|
Legs:
|
1)
Smith Machine Squats
|
20% x 20
40%x 12 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 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2) Free Weight
Leg Extensions
 |
100%
x Failure
80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| 3)
Free Weight
Leg Curls
|
100%
x Failure 80% x Failure 60% x Failure 40% x Failure SUPER SET w/Calves |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4) Calf Raises on Smith Machine
|
100%
x Failure
80% x Failure 60% x Failure 40% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ |