Week 110 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Delts:

3) Seated Front Barbell Press
Seated Front Barbell Press

4) Lying Barbell Front Raises

Barbell Front Raise on Incline

 

Triceps:

5) Pushdowns with
Tricep Pushdown

GO UP UNTIL YOU CAN'T DO 20 REPS
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Day 2

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V-shaped handle

Seated Cable Row

GO UP UNTIL YOU
CAN'T DO 3 REPS

2) Pulldowns


Front Lat Pulldown

GO UP UNTIL YOU
CAN'T DO 3 REPS

 

Biceps:

3) Cable Curls

Standing Cable Curl

GO UP UNTIL YOU CAN'T DO 20 REPS
4) Ab Machine
Ab Machine
Day 3

Legs:

SUPER SET
2, 3 & 4

1) Vertical Leg Press
Vertical Leg Press

2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

   

3) Standing Leg Curl
Standing One Leg - Leg Curl

4) Calf Raises on Leg Press
Calf Raise on Leg Press