Week 7 (optional)

REPETITION WEEK
100% = 1 rep max.
Minimum rest between sets
 
Day 1
Chest
1) Flat Barbell Press

Flat Bench Press


 x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
Shoulders
2) Seated Front Barbell Press

Seated Barbell Press in Front


x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
Triceps
3) Pushdowns
Straight handle
Tricep Pushdown

x Failure
x Failure
x Failure
x Failure
x Failure
Day 2
Back
1) Close Grip Leverage Rows

Leverage Machine Rows


x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
Biceps
2) Standing Cable Curls
(EZ curl handle)

EZ curl handle
Cable Curls


x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
Traps
3) Barbell Shrugs
Barbell Shrugs

x Failure
x Failure
x Failure
x Failure
x Failure
Lower-Back
4) Hyper-Extensions
Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
Day 3
Legs
1) Leg Extensions

Leg Extensions


x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
2) Leg Curls

Leg Curls


x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
x Failure
3) Free Standing Calf Raises
0 x Failure
0 x Failure
0 x Failure
0 x Failure

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