Week 348    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Flat Dumbbell Flyes

 

 5% x 250
 ____ x 250

2) Double Crunches

 

 0 x 50 ____ x ____
 

Day 2

 

DATE

Back:

 

SUPER SET
 1, 2 & 3 after warm-ups

1) Pulldowns

 

 

10% x 20
20% x 12
40% x 8


40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8

____ x 20
____ x 12
____ x 8


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

2) Barbell Shrugs

 

 

 40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

3) Hyper-Extensions

 

 40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
40% x 8
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 3

 

DATE

Arms:

1) Close Grip Barbell Press

 

25% x 5

(50 sets)

 Keep Tally Here

2) Standing Barbell Curls

 

25% x 5

(50 sets)

 Keep Tally Here
 

Day 4

 

DATE

Legs:

 

1) Barbell Squats

 

 

Go up until you can't do 5 Reps

 

Go back down until you get 10 Reps

10% x 5
20% x 5
30% x 5
40% x 5
50% x 5
60% x 5
70% x 5
80% x 5
90% x 5?
100% x 5?
90% x 10?
80% x 10?
70% x 10?
60% x 10?
50% x 10?		 ____ x 5
____ x 5
____ x 5
____ x 5
____ x 5
____ x 5
____ x 5
____ x 5
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 5


DATE

Delts:

1) Wide Grip Barbell Rows

 

25% x 100

____ x ____
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