Week 109 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

2) Upward Cable Crossovers

Upward Cable Crossover

 

Delts:

3) Seated Front Smith Machine Press
Seated Press on Smith Machine

4) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises

 

Triceps:

5) Close Grip Barbell Press
Close Grip Bench Press
GO UP UNTIL YOU CAN'T DO 3 REPS
THEN DO THE LAST SET

Day 2

Back:

SUPER SET
1 & 2

1) Dumbbell Rows

Dumbbell Rows

2) Rack Pulls
(starting just above the knee)
Rack Pull

 

Biceps:

3) Standing Barbell Curls
Barbell Curl
GO UP UNTIL YOU CAN'T DO 3 REPS
THEN DO THE LAST SET

Day 3

Legs:

SUPER SET
1 & 2

1) Leg Extensions
Leg Extension

2) Hack Squats
Hack Squat

 
SUPER SET
3 & 4
3) Stiff Leg Deadlifts
Stiff Leg Deadlift

4) Standing Universal Machine Calf Raises
Universal Machine Calf Raises

   

5) Ab Roller
Ab Roller

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