Week 349    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Flat Smith Machine Press

Go up until you can't get 10 Reps

 

Then back down until you get 20 Reps

10% x 10
15% x 10
20% x 10
25% x 10
30% x 10
35% x 10
40% x 10
45% x 10
50% x 10
55% x 10?
60% x 10?
65% x 10?
70% x 10?

____ x ____

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
#1 Continued

-5% x 20?

-5% x 20?
-5% x 20?

-5% x 20?
-5% x 20?

-5% x 20?
-5% x 20?

-5% x 20?
-5% x 20?

 

 

 

____ x ____
____ x ____
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____ x ____
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____ x ____
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Day 2

 

DATE

Back:

1) Pulldowns with V-Shaped Handle

Go up until you can't get 5 Reps

10% x 5
15% x 5
20% x 5
25% x 5
30% x 5
35% x 5
40% x 5
45% x 5
50% x 5

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

#1 Continued

 55% x 5
60% x 5
65% x 5
70% x 5
75% x 5
80% x 5
85% x 5?
90% x 5?
95% x 5? 		____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 3

 

DATE

Arms:

1) Pushdowns with Straight Handle

 

 

Go up until you can't get 5 Reps

 

Then do a Descending Set back down

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?
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____

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

2) Standing Dumbbell Curls

 

 

Go up until you can't get 5 Reps

 

Then do a Descending Set back down

 

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?
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____
-10% x ____

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

Day 4

 

DATE

Legs:

 

1) Leg Press

 

 

Go up until you can't get 5 Reps

 

Then do 50% x 20 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?

 

50% x 20

____ x 5
____ x 5
____ x 5
____ x 5
____ x 5
____ x 5
____ x 5
____ x 5
____ x ____
____ x ____


____ x ____
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Day 5


DATE

Delts:

1) Seated Front Smith Press

 

Go up until you can't get 10 Reps

 

Then back down until you get 20 Reps

10% x 10
15% x 10
20% x 10
25% x 10
30% x 10
35% x 10
40% x 10
45% x 10
50% x 10
55% x 10?
60% x 10?
65% x 10?
70% x 10?

____ x ____

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
#1 Continued

-5% x 20?

-5% x 20?
-5% x 20?

-5% x 20?
-5% x 20?

-5% x 20?
-5% x 20?

-5% x 20?
-5% x 20?

 

 

 

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