Week 1     6 Week Workout     4 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Flat Barbell Bench Press
Flat Bench Press
2) Incline Dumbbell Flyes
Incline Dumbbell Flyes
 
Delts:
3) Seated Barbell Press (in front)
Seated Barbell Press in Front
4) Dumbbell Side Raises
Dumbbell Side Raise
 
Day 2
Back:
1) Pulldowns (in front)
Lat pull handle
Front Lat Pulldown
2) Seated cable rows
with V-shaped handle
Seated Cable Row
 

Traps:

Lower-back:

3) Barbell Shrugs
Barbell Shrugs

SUPER SET
w/Lower-back
4) Hyper-extensions
Hyper-Extensions
0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
 
Day 3

Triceps:
Biceps:

SUPER
SET

1 & 2

1) Pushdowns
Straight handle
Tricep Pushdown
2) Standing Barbell Curls
Barbell Curls
 
SUPER
SET

3 & 4
3) Skull Crushers
EZ curl bar
Skull Crusher/Lying Tricep Extension
4) Incline Dumbbell Curls
Incline Dumbbell Curls
 
Forearms:
5) Barbell Reverse Curls (palms down)
Barbell Reverse Curls
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Day 4
Legs:
1) Leg Extensions
Leg Extensions
2) Leg Press
Leg Press
sled = 75 lbs
 
3) Leg Curls
Leg Curls

4) Calf Raises on Leg Press
Calf Raises on Leg Press