TABLE 9.

7 Sweet 16
WEEKS 1-3 WORKOUT 2 (WEDNESDAY): BENCH PRESS FOCUS
WORKOUT 1 (MONDAY): SQUAT FOCUS Weight
Weight Exercise (% RM) Sets Reps
Exercise (% RM) Sets Reps Bench press 75% 5 10
Squat 70% 5 12 Incline bench press 75% 3 10
Leg press 70% 3 12 Lunge 75% 3 10
Incline bench press 70% 3 12 Barbell shoulder press 75% 3 10
Dumbbell shoulder press 70% 3 12 Deadlift 75% 3 10
Barbell row 70% 3 12 Dumbbell row 75% 3 10
Stiff-leg deadlift 70% 3 12 Triceps dip 75% 3 10
Close-grip bench press 70% 3 12 Barbell curl 75% 3 10
Dumbbell curls 70% 3 12 Dumbbell woodchopper 3 15
Hanging leg raise 3 12-15 WORKOUT 3 (FRIDAY): DEADLIFT FOCUS
WORKOUT 2 (WEDNESDAY): BENCH PRESS FOCUS Deadlift 75% 5 10
Bench press 70% 5 12 Good morning 75% 3 10
Dumbbell bench press 70% 3 12 Bench press 75% 3 10
Barbell hack squat 70% 3 12 Upright row 75% 3 10
Barbell shoulder press 70% 3 12 Lat pulldown 75% 3 10
Deadlift 70% 3 12 Triceps pressdown 75% 3 10
Dumbbell row 70% 3 12 Preacher curl 75% 3 10
Triceps dip 70% 3 12 Back extension 3 15
Barbell curl 70% 3 12 WEEKS 7-9
Cable woodchopper 3 20 WORKOUT 1 (MONDAY): SQUAT FOCUS
WORKOUT 3 (FRIDAY): DEADLIFT FOCUS Weight
Deadlift 70% 5 12 Exercise (% RM) Sets Reps
One-arm dumbbell deadlift 70% 3 12 Squat 80% 5 8
Bench press 70% 3 12 Leg press 80% 3 8
Upright row 70% 3 12 Incline bench press 80% 3 8
Lat pulldown 70% 3 12 Dumbbell shoulder press 80% 3 8
Lying triceps extension 70% 3 12 Barbell row 80% 3 8
Preacher curl 70% 3 12 Stiff-leg deadlift 80% 3 8
Back extension 3 15-20 Close-grip bench press 80% 3 8
WEEKS 4-6 Dumbbell curls 80% 3 8
WORKOUT 1 (MONDAY): SQUAT FOCUS Hanging leg raise 3 12-15
Weight WORKOUT 2 (WEDNESDAY): BENCH PRESS FOCUS
Exercise (% RM) Sets Reps Bench press 80% 5 8
Squat 75% 5 10 Dumbbell bench press 80% 3 8
Leg press 75% 3 10 Barbell hack squat 80% 3 8
Incline dumbbell press 75% 3 10 Barbell shoulder press 80% 3 8
Dumbbell shoulder press 75% 3 10 Deadlift 80% 3 8
T-bar row 75% 3 10 Dumbbell row 80% 3 8
Romanian deadlift 75% 3 10 Triceps dip 80% 3 8
Close-grip bench press 75% 3 10 Barbell curl 80% 3 8
Dumbbell curl 75% 3 10 Cable woodchopper 3 12
Reverse crunch 3 12-15
> continued

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