| Week 7 (optional) 6-7
Week Workout 4 days/week Name: |
REPETITION WEEK 100%
= 1 rep max.
Minimum rest between sets |
| Day 1 |
Chest:
|
1)
Flat Barbell Press
 |
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Delts:
|
2)
Seated Front Barbell Press
|
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| Day 2 |
Back:
|
1)
Close Grip Leverage Rows
|
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Traps:
|
3)
Barbell Shrugs
 |
50%
x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Lower-back:
|
5)
Hyper-Extensions
|
0
x Failure 0 x Failure 0 x Failure |
0
x ____ 0 x ____ 0 x ____ |
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| Day 3 SUPER SET Biceps & Triceps |
Biceps:
|
2)
Standing Cable Curls
(EZ curl handle)   |
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Triceps:
|
5)
Pushdowns |
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Forearms:
|
5)
Forearm Roller
|
5
lbs x Failure 2.5 lbs x Failure |
5
x ____ 2.5 x ____ |
|
||||
| Day 4 |
Legs:
|
1)
Leg Extensions
|
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
2)
Leg Curls
|
50%
x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure |
____
x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
| 3)
Free Standing Calf Raises
|
0
x Failure 0 x Failure 0 x Failure 0 x Failure |
0
x ____ 0 x ____ 0 x ____ 0 x ____ |
Go to Advanced Workouts |
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