Week 107 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

GO UP UNTIL YOU CAN'T DO 5 REPS

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

 

Triceps:

3) Pushdowns
Tricep Pushdowns on Universal Machine

4) Dumbbell Crossface
Lying Dumbbell Crossface

 

Chest:
SUPER SET
5 & 6

5) Wide Grip Push Ups
Push Ups

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

6) Double Crunches
Double Ab Crunch

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

Day 2

Back:

1) Bent Over Barbell Rows

Bent Over Barbell Row

2) Pulldowns with Smallest V-Shaped Handle
Underhand Grip Lat Pulldown

 

Biceps:

3) Incline Dumbbell Curls

Incline Dumbbell Curl

4) Dumbbell Concentration Curls
Concentration Curl

 
SUPER SET
5 & 6
5) Dumbbell Shrugs
Dumbbell Shrug

6) Lower-Back Machine
Lower-back Machine
Day 3

Legs:

SUPER SET
2 & 3

1) Barbell Squats
Free Weight SquatSquat Rack

2) Leg Curls

Leg Curl

 

3) Seated Calf Raises
Seated Calf Raise

TheTrainingStationInc.com
Advanced Workout Copyright ©
TheTrainingStationInc.com