Week 106 - 3 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) Cable Crossovers
Cable Crossover

 

Delts:

3) Seated Universal Press
(Facing In - With Lower-back Support)

Seated Machine Press

4) Seated Rear Dumbbell Raises

Seated Dumbbell Rear Raise

 
Triceps:

5) Underhand Pushdowns

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Day 2

Biceps:

1) Drag Curls

Drag Curls

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Back:

SUPER SET
2 , 3 & 4

2) Underhand Pulldowns
Underhand Grip Lat Pulldown

3) Seated Cable Rows
Shaped Handle

Seated Cable Row

   
4) Barbell Shrugs
Barbell Shrug

5) Hyper-Extensions
Hyper-Extension

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

Day 3

Legs:


1) Smith Machine Lunges
Lunges on Smith Machine

2) Smith Machine Calf Raises
Smith Machine Calf Raise

 
SUPER SET
3 & 4
3) Sit Ups on Slant Board (Top Hole)
Decline Sit Up
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

4) Side Plank
Side Plank/Hold
Timed Hold

____ seconds
____ seconds
____ seconds