Strength Phase

Note: All measurements in pounds

		Week1	Week2	Week3	Week4
	100%	85%	90%	95%	105%
Day 1
Dumbbell Press	103	88	93	98	108
Hammer Incline Press	225	191	203	214	236
Hammer Decline Press	225	191	203	214	236
Body Master Pec Deck	125	106	112	119	131

Barbell Curl	103	88	93	98	108
Hammer Preacher Curl	90	77	81	86	95
Standing Dumbbell w/incline bench	39	33	35	37	41

Day 2
Squat	275	234	248	261	289
Body Master Leg Extension	185	157	167	176	194
Stiff Legged Deadlift	225	191	203	214	236
Pulse Leg Curl	73	62	66	70	77
Body Master Calf Raise	99	84	89	94	104

Dumbbell Shoulder Press	43	37	39	41	45
Hammer Shoulder Press	112	95	101	106	118
Dumbbell Lateral Raise	30	26	27	29	32
Body Master Rear Delt	71	60	64	67	75
Hammer Shrug	284	241	256	270	298

Day 3
Front Pulldown	155	132	140	147	163
Hammer High Row	219	186	197	208	230
Dumbbell Row	60	51	54	57	63
Paramount Low Row	#17	14	15	16	18

Nosebreaker –> Pullover –>Press	82	70	74	78	86
Tricep Pressdown	86	73	77	82	90
Dumbbell One-Arm Seated Press	26	22	23	25	27

Dubin Chiropractic