Week 104 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Decline Barbell Press
Decline Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

 

Delts:

3) Seated Barbell Press
(Behind the Head)
Behind the Neck Barbell Press

4) Barbell Front Raises with Super EZ Curl Bar
Barbell Front Raise

 
Triceps:

1) Skull Crushers with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions
GO UP UNTIL YOU CAN'T DO 5 REPS

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Day 2

Back:

1) T-Bar Rows
with Small V-shaped Handle

T-bar Row

2) Pull Ups
Pull Ups

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

 

Biceps:

3) Preacher Curls with EZ Curl Bar

Preacher Curl
GO UP UNTIL YOU CAN'T DO 5 REPS

4) Lower-back Machine
Lower-back Machine

Day 3

Legs:

SUPER SET
1 & 2

1) Smith Machine Squats
Squats on Smith Machine
GO UP UNTIL YOU CAN'T DO 20 REPS

2) "Trotter" Leg Press
Leg Presses
GO UP UNTIL YOU CAN'T DO 20 REPS

 
SUPER SET
3 & 4
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

4) Hanging Leg Raises
Hanging Leg Raises

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____