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

Day 1

Chest:

1) Incline Barbell Press
(in squat/power rack)
Incline Barbell Press

2) Cable Crossovers
Cable Crossover

 

Delts:

3) Seated Smith Machine Press (Behind the Neck)
Behind the Neck Press on Smith Machine

4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

 

Triceps:

5) Skull Crushers
(with EZ curl bar )
= 20lbs
Skull Crushers/Nose Breakers/Lying Tricep Extensions

Goal 50-100

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Day 2

Back:

1) Deadlifts

Deadlift

 

Biceps:

2) Preacher Curls
(with EZ
curl bar)
= 20lbs
Preacher Curl

Goal 50-100

3) Hanging Leg Raises
Hanging Leg Raises

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3

Legs:

SUPER SET
1 & 2

1) Hack Squats
Sled = 0 lbs

Hack Squat

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

   
3) Seated Calf Raises
Seated Calf Raise
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