Week 352    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Flat Barbell Press

 

Flat Bench Press

10% x 10
20% x 10
40% x 10


60% x 10

60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10

____ x ____
____ x ____
____ x ____


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

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

2) Incline Dumbbell Flyes

 

 60% x Failure
60% x Failure
60% x Failure
60% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 2

 

DATE

Back:

1) Bent Over Barbell Rows (Overhand Grip)

 

10% x 10
20% x 10
40% x 10


60% x 10

60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10

____ x ____
____ x ____
____ x ____


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

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

2) Dumbbell Shrugs

 

 60% x Failure
60% x Failure
60% x Failure
60% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 3

 

DATE

Arms:

 

SUPER SET
1 & 2

1) Close Grip Barbell Press

 

10% x 10
20% x 10
40% x 10


60% x 10

60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10

____ x ____
____ x ____
____ x ____


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

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

2) Standing Barbell Curls

 

10% x 10
20% x 10
40% x 10


60% x 10

60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10

____ x ____
____ x ____
____ x ____


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

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

 

Day 4

 

DATE

Legs:

 

1) Leg Press

 

10% x 10
20% x 10
40% x 10


60% x 10

60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10

____ x ____
____ x ____
____ x ____


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

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

2) Calf Raises on Leg Press

 

 60% x Failure
60% x Failure
60% x Failure
60% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
 

Day 5


DATE

Delts:

1) Seated Barbell Press

 

10% x 10
20% x 10
40% x 10


60% x 10

60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10
60% x 10

____ x ____
____ x ____
____ x ____


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

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

2) Dumbbell Side Raises

 

 60% x Failure
60% x Failure
60% x Failure
60% x Failure
60% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____