Phase XV Cycle A - 15

Sets Reps Weight Intensity 1RM
*45° Lat Pulldowns
1 12 40 lbs. 31.6% (65RM) 126.6 lbs.
1 10 70 lbs. 55.3% (24RM)
1 8 100 lbs. 79.0% (8RM)
!Bump first two.

*Standing Barbell Rows
1 12 20 lbs. 31.6% (65RM) 63.3 lbs.
1 10 35 lbs. 55.3% (24RM)
1 8 50 lbs. 79.0% (8RM)
!Bump first two.

*Dumbell Pullovers
1 14 25 lbs. 46.9% (34RM) 53.3 lbs.
1 12 32.5 lbs. 61.0% (19RM)
0 10 40 lbs. 75.0% (10RM)
!Bump slightly.

*Smith Machine Press
1 12 10 lbs. 71.4% (12RM) 14 lbs.
1 10 10 lbs. 71.4% (12RM)
1 8 10 lbs. 71.4% (12RM)
!Bump slightly.

*Machine Lateral Raises
1 12 50 lbs. 71.4% (12RM) 70 lbs.
1 10 50 lbs. 71.4% (12RM)
1 8 50 lbs. 71.4% (12RM)
!Keep.

*Dumbell Rear Lateral Raises
1 12 20 lbs. 71.4% (12RM) 28 lbs.
1 10 20 lbs. 71.4% (12RM)
1 8 20 lbs. 71.4% (12RM)
!Bump slightly.

*Machine Crunches, Twisting Crunches, Flat Cunches
3 25 0 lbs. 54.6% (25RM) 0 lbs.