Week 1

100% = Heaviest weight you can use safely & strictly for 2-3 reps.
 
Day 1
Chest
1) Flat Barbell Press

Flat Bench Press

x 20
x 12
x 5
x 2
 x Failure
x Failure
x Failure
x Failure
2) Incline Dumbbell Flyes
Incline Dumbbell Flyes
x Failure
x Failure
x Failure
Shoulders
3) Seated Barbell
Press (in front)
Seated Barbell Press in Front
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
4) Dumbbell Side Raises
Dumbbell Side Raise
x Failure
x Failure
x Failure
Triceps
5) Pushdowns
(EZ curl handle)

Tricep Pushdown
x Failure
x Failure
x Failure
x Failure
Day 2
Back
1) Pulldowns (in front)
(straight bar)

Front Lat Pulldown
x 20
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
2) Seated cable rows
(V shaped handle)
Seated Cable Row
x Failure
x Failure
x Failure
x Failure
x Failure
Biceps
3) Standing Barbell Curls
Barbell Curls
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
Traps
4) Barbell Shrugs
Barbell Shrugs
SUPER SET w/Lower-back
x Failure
x Failure
x Failure
Lower-Back
5) Hyper-extensions
Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
Day 3
Legs
1) Leg Extensions

Leg Extensions

x 20
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
2) Leg Press

Leg Press

x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
3) Leg Curls
Leg Curls
SUPER SET w/Calves
x Failure
x Failure
x Failure
x Failure
4) Calf Raises on Leg Press
Calf Raises on Leg Press
x Failure
x Failure
x Failure
x Failure

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