Phase V Cycle C - 2

Sets Reps Weight Intensity 1RM
*Front Pull Down
1 12 50 lbs. 41.7% (42RM) 120 lbs.
1 10 62.5 lbs. 52.1% (28RM)
1 8 75 lbs. 62.5% (18RM)
1 8 87.5 lbs. 72.9% (11RM)
1 6 100 lbs. 83.3% (6RM)
!Bump.

*Dumbell Press
1 10 25 lbs. 46.9% (34RM) 53.3 lbs.
1 10 30 lbs. 56.3% (23RM)
1 10 35 lbs. 65.6% (16RM)
1 10 40 lbs. 75.0% (10RM)
!Keep.

*Dumbell Side Laterals
3 10 20 lbs. 75.0% (10RM) 26.7 lbs.
!Keep.

*Dumbell Rear Laterals
3 10 25 lbs. 75.0% (10RM) 33.3 lbs.
!Keep.

*Deltoid Cable Straight Bar Lift
3 10 60 lbs. 75.0% (10RM) 80 lbs.
!Bump.

*Triceps Cable Push Downs
1 10 27.5 lbs. 35.9% (54RM) 76.7 lbs.
1 10 37.5 lbs. 48.9% (31RM)
1 10 47.5 lbs. 62.0% (18RM)
1 10 57.5 lbs. 75.0% (10RM)
!Bump.

*Barbell Preacher Curls
3 10 40 lbs. 75.0% (10RM) 53.3 lbs.
!Too light.

*Dumbell Curls
3 7 30 lbs. 81.1% (7RM) 37 lbs.
!Reduce slightly.

*Seated Overhead
5 10 40 lbs. 75.0% (10RM) 53.3 lbs.
!Too light.

*Bench Lying Cable Extensions
1 10 25 lbs. 34.1% (58RM) 73.3 lbs.
1 10 35 lbs. 47.7% (33RM)
1 10 45 lbs. 61.4% (19RM)
1 10 55 lbs. 75.0% (10RM)
!Too light.

*Dips
1 20 8 lbs. 35.7% (54RM) 22.4 lbs.
1 16 12 lbs. 53.6% (26RM)
1 12 16 lbs. 71.4% (12RM)
!Bump.

Phase V Cycle C - 1

Sets Reps Weight Intensity 1RM
*Bench Press
1 12 42.5 lbs. 70.7% (12RM) 60.2 lbs.
1 10 45 lbs. 74.8% (10RM)
1 8 47.5 lbs. 79.0% (8RM)
1 6 50 lbs. 83.1% (6RM)
!Bump.

*Smith Machine Incline
1 10 17.5 lbs. 37.5% (50RM) 46.7 lbs.
1 10 25 lbs. 53.6% (26RM)
1 8 32.5 lbs. 69.7% (13RM)
1 5 40 lbs. 85.7% (5RM)
!Double!

*Incline Dumbell Flyes
1 8 30 lbs. 59.2% (21RM) 50.6 lbs.
1 8 35 lbs. 69.1% (13RM)
1 8 40 lbs. 79.0% (8RM)
!Too heavy.

*Pull-ups
1 10 8 lbs. 30.0% (70RM) 26.7 lbs.
1 10 12 lbs. 45.0% (37RM)
1 10 16 lbs. 60.0% (20RM)
1 10 20 lbs. 75.0% (10RM)
!Too heavy.

*Seated Cable Rows
1 10 50 lbs. 41.7% (42RM) 120.1 lbs.
1 10 70 lbs. 58.3% (21RM)
1 10 90 lbs. 75.0% (10RM)
1 7 70 lbs. 58.3% (21RM)
!Keep.

*Dumbell Rows
1 10 40 lbs. 54.6% (25RM) 73.3 lbs.
1 10 45 lbs. 61.4% (19RM)
1 10 50 lbs. 68.2% (14RM)
1 10 55 lbs. 75.0% (10RM)
!Too heavy.

*Pull-downs
1 10 50 lbs. 41.7% (42RM) 120 lbs.
1 10 70 lbs. 58.3% (21RM)
1 10 90 lbs. 75.0% (10RM)
!Bump.