TABLE 9.

7 Sweet 16 (continued)
WEEKS 7-9 (continued) WEEKS 13-15
WORKOUT 3 (FRIDAY): DEADLIFT FOCUS WORKOUT 1 (MONDAY): SQUAT FOCUS
Weight Weight
Exercise (% RM) Sets Reps Exercise (% RM) Sets Reps
Deadlift 80% 5 8 Squat 90% 5 4
One-arm dumbbell deadlift 80% 3 8 Leg press 90% 3 4
Bench press 80% 3 8 Incline bench press 90% 3 4
Upright row 80% 3 8 Dumbbell shoulder press 90% 3 4
Lat pulldown 80% 3 8 Barbell row 90% 3 4
Lying triceps extension 80% 3 8 Stiff-leg deadlift 90% 3 4
Preacher curl 80% 3 8 Close-grip bench press 90% 3 4
Back extension 3 12-15 Dumbbell curl 90% 3 4
WEEKS 10-12 Hanging leg raise 3 10
WORKOUT 1 (MONDAY): SQUAT FOCUS WORKOUT 2 (WEDNESDAY): BENCH PRESS FOCUS
Weight Bench press 90% 5 4
Exercise (% RM) Sets Reps
Dumbbell bench press 90% 3 4
Squat 85% 5 5
Barbell hack squat 90% 3 4
Leg press 85% 3 5
Barbell shoulder press 90% 3 4
Incline dumbbell press 85% 3 5
Deadlift 90% 3 4
Dumbbell shoulder press 85% 3 5
Dumbbell row 90% 3 4
T-bar row 85% 3 5
Triceps dip 90% 3 4
Romanian deadlift 85% 3 5
Barbell curl 90% 3 4
Close-grip bench press 85% 3 5
Cable woodchopper 3 10
Dumbbell curl 85% 3 5
WORKOUT 3 (FRIDAY): DEADLIFT FOCUS
Reverse crunch 3 12-15
Deadlift 90% 5 4
WORKOUT 2 (WEDNESDAY): BENCH PRESS FOCUS
One-arm dumbbell deadlift 90% 3 4
Bench press 85% 5 5
Bench press 90% 3 4
Incline bench press 85% 3 5
Upright row 90% 3 4
Lunge 85% 3 5
Lat pulldown 90% 3 4
Barbell shoulder press 85% 3 5
Lying triceps extension 90% 3 4
Deadlift 85% 3 5
Preacher curl 90% 3 4
Dumbbell row 85% 3 5
Back extension 3 10
Triceps dip 85% 3 5
WEEK 16
Barbell curl 85% 3 5 WORKOUT 1 (MONDAY): SQUAT FOCUS
Dumbbell woodchopper 3 15 Weight
WORKOUT 3 (FRIDAY): DEADLIFT FOCUS Exercise (% RM) Sets Reps
Deadlift 85% 5 5 Squat 95% 5 2
Good morning 85% 3 5 Leg press 95% 3 2
Bench press 85% 3 5 Incline dumbbell press 95% 3 2
Upright row 85% 3 5 Dumbbell shoulder press 95% 3 2
Lat pulldown 85% 3 5 T-bar row 95% 3 2
Triceps pressdown 85% 3 5 Romanian deadlift 95% 3 2
Preacher curl 85% 3 5 Close-grip bench press 95% 3 2
Back extension 3 15 Dumbbell curl 95% 3 2
Reverse crunch 3 12-15

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