Week 101 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Universal Machine Press
Flat Bench Press on Universal Machine

 

Delts:

2) Seated Universal Press
Seated Press on Universal Machine

3) Cable Side Raises
One Arm Cable Side Raise

 

Triceps:

4) Pushdowns w/Rope Handle
     Tricep Pushdowns on Universal Machine

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Day 2

Biceps:

1) Cable Curls with EZ Curl Handle
Standing Cable Curl

 

Back:

SUPER SET
2 & 3

2) Pulldowns (with smallest V-shaped handle)
Front Lat Pulldown

3) Smith Machine Shrugs
Shrugs on Smith Machine

 
SUPER SET
4 & 5
4) Good Morning
Good Mornings
5) Ab Machine
Ab Machine
 
Day 3

Legs:

SUPER SET
1, 2 & 3

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

   

3) Calf Raises on Leg Press

Calf Raise on Leg Press

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