Week 6     6 Week Workout     4 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Dumbbell Press
Incline Dumbbell 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) Seated Universal Machine Press
Seated Press on Universal 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) Dips
Dips
 0 x Failure
0 x Failure
0 x Failure
0 x Failure 		____ x ____
____ x ____
____ x ____
____ x ____
4) Barbell Front Raises
Barbell Front Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
Day 2
Back:
1) Pulldowns
(underhand grip)
(straight handle)
Pulldown handle
Front Lat Pulldown
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) Seated Cable Rows
chain handle
Chain handleSeated Cable Rows
 100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
Traps:
3) Close Grip Smith
Machine Upright Rows
Close Grip Upright Rows 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 ____
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:

SUPER SET
Exercises
#1 & #2
1) Close Grip Barbell Press
Close Grip Flat 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 ____
Biceps:
2) Seated Dumbbell Curls
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 ____
 

3 & 4
are a
(Descending Set)
NO REST
3) Pushdowns
Straight handle
Tricep Pushdown
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Standing Dumbbell Curls
Standing Dumbbell Curls
 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
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) "Bodysmith" Leg Press
Bodysmith Leg Press
sled = 0 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) Free Weight Leg Extensions
Free Weight Leg Extensions
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
SUPER SET with #3
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 
3) Stiff Leg Deadlifts
Stiff Leg Deadlifts
100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure		 ____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
4) Seated Calf Raises
Seated Calf Raise
100% x Failure
80% x Failure
60% x Failure
40% x Failure
 ____ x ____
____ x ____
____ x ____
____ x ____