Week 2

100% = Heaviest weight you can use safely & strictly for 2-3 reps.
 
Day 1
Chest
1) Incline Smith Machine Press
Incline Bench Press on Smith Machine
x 20
x 12
x 5
x 2
 x Failure
x Failure
x Failure
x Failure
2) Cable Crossovers
Cable Crossover
x Failure
x Failure
x Failure
x Failure
Shoulders
3) Seated Smith Machine Press
(in front)
Seated Front Press on Smith Machine
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
4) Barbell Upright Rows
(shoulder wide grip)
Barbell Upright Row
x Failure
x Failure
x Failure
x Failure
Triceps
5) Seated Overhead Extensions
(EZ curl bar)
Overhead Tricep Extensions
x Failure
x Failure
x Failure
x Failure
Day 2
Back
1) Pulldowns
(V - shaped handle)

Front Lat Pulldown

x 20
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
2) Wide Grip Leverage Row Machine
Leverage Row Machine
x Failure
x Failure
x Failure
x Failure
x Failure
Biceps
3) Standing Dumbbell Curls

Standing Dumbbell Curls

x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
Traps
4) Dumbbell Shrugs
Dumbbell Shrugs
SUPER SET w/Lower-back
x Failure
x Failure
x Failure
Lower-Back
5) Lower-back Machine
Lower-back Machine

x 15-20
x 15-20
x 15-20
Day 3
Legs
1) Smith Machine Squats

Squats on Smith Machine

x 20
x 12
x 5
x 2
x Failure
x Failure
x Failure
x Failure
2) Free Weight Leg Extensions
Free Weight Leg Extensions
x Failure
x Failure
x Failure
x Failure
x Failure
3) Free Weight Leg Curls
Free Weight Leg Curl
SUPER SET w/Calves
x Failure
x Failure
x Failure
x Failure
4) Calf Raises on
Smith Machine
Standing Calf Raises on Smith Machine
x Failure
x Failure
x Failure
x Failure

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