Dubin Chiropractic

Note: All measurements in pounds

10RM-Hypertrophy/Endurance phase | 5RM – Strength Phase | 3RM – Power Phase

		Week1	Week2	Week3
	100%	90%	95%	105%
Day 1
Dumbbell Press	114	103	108	120
Hammer Incline Press	250	225	238	263
Hammer Decline Press	250	225	238	263
Body Master Pec Deck	137	123	130	144
Barbell Curl	114	103	108	120
Hammer Preacher Curl	100	90	95	105
Standing Dumbbell w/incline bench	46	41	44	48
Day 2
Squat	305	275	290	320
Body Master Leg Extension	205	185	195	215
Stiff Legged Deadlift	250	225	238	263
Pulse Leg Curl	82	74	78	86
Body Master Calf Raise	109	98	104	114
Dumbbell Shoulder Press	46	41	44	48
Hammer Shoulder Press	123	111	117	129
Dumbbell Lateral Raise	33	30	31	35
Body Master Rear Delt	77	69	73	81
Hammer Shrug	314	283	298	330
Day 3
Front Pulldown	173	156	164	182
Hammer High Row	242	218	230	254
Dumbbell Row	68	61	65	71
Paramount Low Row	#19	17	18	20
Nosebreaker –> Pullover –>Press	91	82	86	96
Tricep Pressdown	96	86	91	101
Dumbbell One-Arm Seated Press	28	25	27	29