| Week 5 6
Week Workout 4 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
| Day 1 |
Chest:
|
1)
Flat 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
(behind the neck) 
|
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)
Incline Dumbbell
Flyes
|
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Dumbbell
Front Raises
|
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 2 |
Back:
|
1)
Wide Grip Leverage
Row Machine  |
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)
Pulldowns (in front)
 handle |
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)
Hyper-extensions
|
0
x Failure 0 x Failure 0 x Failure |
____
x ____ ____ x ____ ____ x ____ |
| Day 3 |
Biceps: SUPER SET |
1)
Preacher
Bench Curls
( 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 ____ |
Triceps:
|
2)
Pushdowns
(rope 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 ____ |
SUPER SET #3 & #4 |
3)
Dumbbell
Concentration Curls  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
One arm Dumbbell
Overhead Extensions  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
||
|
Forearms:
|
5)
Barbell Reverse
Wrist Curls  |
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
|||||
|
Day 4
|
Legs:
|
1)
Leg Extensions
 |
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) Barbell Squats
|
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)
Universal Leg Curls
|
100%
x Failure 80% x Failure 60% x Failure 40% x Failure SUPER SET w/Calves |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |
4)
Standing Calf Raises
(Universal Machine) 
|
100%
x Failure 80% x Failure 60% x Failure 40% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ |