Week 112 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

Triceps:

1) Seated Universal Machine Press
(Facing Out - No Back Support)

Seated Press on Universal Machine

2) Skull Crushers w/EZ Curl Bar


Skull Crushers/Nose Breakers/Lying Tricep Extensions

 

Chest:

SUPER SET
3 & 4

3) Flat Dumbbell Flyes

Flat Dumbbell Fly

4) Incline Dumbell Flyes
Incline Dumbbell Fly

 
SUPER SET
5 & 6

5) Medicine Ball Sit Ups
Decline Sit Up

Ball x Failure     ____ x ____
Ball x Failure     ____ x ____
Ball x Failure     ____ x ____
6) Gaspari's
Standing Dumbbell Serratus Crunch
 
Day 2

Back:

SUPER SET
1 & 2

1) Deadlifts

Deadlift

2) Pulldowns with Shaped Handle
Front Lat Pulldown

 

Biceps:

3) Standing EZ Bar Curls


Barbell Curl

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Day 3

Legs:

SUPER SET
2, 3 & 4

1) Barbell Lunges
Lunges with Barbell

2) Single Leg
"Trotter" Leg Press
Single Leg Press

   
3) Standing Calf Raises on the Universal Machine
Universal Machine Calf Raises

4) Seated Calf Raises
Seated Calf Raise