Week 4     6 Week Workout     4 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Barbell Press
Incline Bench 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) Smith Machine Upright Rows
(shoulder wide grip)
Close Grip Upright Row on Smith Machine
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) Flat Dumbbell Flyes
Flat Dumbbell Flyes
100% x Failure
80% x Failure
60% x Failure
40% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____		  
4) Dumbbell Side Raises
Dumbbell Side Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
Day 2
Back:
1) Seated Cable Rows
(V shaped handle)
Seated Cable Row
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 ____
Traps:
2) Dumbbell Rows
Dumbbell Rows
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
SUPER SET
3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine
80% x Failure
60% x Failure
40% x Failure
 ____ x ____
____ x ____
____ x ____
Lower-back:
4) Lower-back Machine
Lower-back Machine
80% x 15-20
80% x 15-20
80% x 15-20		 ____ x ____
____ x ____
____ x ____
Day 3
Triceps:

1) Pushdowns
(straight handle)
Straight handle
Tricep Pushdown

 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 Cable Curls
(EZ bar handle)
EZ curl handle
Cable 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
Triceps
& Biceps		  
3) Cable Kickbacks
(one arm - palm up)
Single handleUnderhand Cable Tricep Kickback
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

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

  
4) Cable Crossover Curls
(front double bicep pose)
Cable Crossover Curl - High
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Forearms:
5) Cable Hammer Curls
(rope handle)
Rope handleRope Hammer 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) "Trotter" Leg Press
Leg Press
sled = 125 lbs
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) Front Hack Squats
(face it like footbal sled)
Front Hack Squats - Facing in
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 ____
   
3) Standing Single Leg Curl
Standing One Leg - Leg Curl
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
SUPER SET
w/Calves 		____ x ____
____ x ____
____ x ____
____ x ____
4) Calf Raises on Trotter Leg Press
Calf Raises on Leg Press
100% x Failure
80% x Failure
60% x Failure
40% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____