Week 103 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Barbell Press

Flat Bench Press

2) "Futron" Incline Cambered Barbell Press
Cambered Barbell = 45 lbs
Incline Bench Press with Cambered Bar

 

Triceps:

Delts:

3) Pushdowns


Tricep Pushdown

4) Dumbbell Side Raises
Dumbbell Side Raise

   
5) Barbell Front Raises
Barbell Front Raise
6) Reverse Pec Deck
Reverse Pec Deck
 
Day 2

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with Large V-shaped Handle

Seated Cable Row

2) 3/4 Deadlifts
off Bottom of Squat/Power Rack
3/4 Deadlift

 

Biceps:

3) Standing EZ Curls
with EZ curl bar
= 20 lbs.
Barbell Curl

4) Gaspar's
Standing Dumbbell Serratus Crunch

 
Day 3

Legs:

1) Front Hack Squats
(Facing in - Toes on the Floor) Sled = 0 lbs.
Front Hack Squat
GO UP UNTIL YOU CAN'T DO
5 STRICT REPS

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