Week 111 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

Triceps:

1) Flat Barbell Press

Flat Bench Press

GO UP UNTIL YOU CAN'T DO 3 REPS

2) Overhead Cable Extensions

Overhead Cable Extensions

 
Delts:

3) Dumbbell Kickbacks
Dumbbell Kickbacks

4) Dumbbell Side Raises

Dumbbell Side Raise

 
Day 2

Biceps:

1) Seated Dumbbell Curls

Seated Dumbbell Curl

2) Dumbbell Preacher Curls
Preacher Curl

 

Back:

3) T-bar Rows
T-bar Row

4) Close Grip Leverage Rows
Leverage Machine Rows

   
5) Universal Machine Shrugs
Shrug on Universal Machine

6) Hyper-Extensions
Hyper-Extension

0 x Failure       ____ x ____
 
Day 3

Legs:

SUPER SET
1 & 2

1) Barbell Squats
Free Weight SquatSquat Rack

2) Smith Machine Squats
Squats on Smith Machine

   

3) Torso Track

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

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