Week 113  - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

1) Low Incline Smith Machine Press
Low Incline Bench Press on Smith Machine

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover

 

Triceps:

Delts:

3) Pushdowns with Rope Handle

Tricep Pushdowns on Universal Machine

4) Alternating Dumbbell Side & Front Raises
Dumbbell Side Raise     Dumbbell Front Raises


           each

 
Day 2

Back:

1) One Arm Seated Rows

One Arm Seated Cable RowSingle handle

2) Pulldowns

Front Lat Pulldown

 

Biceps:

3) Dumbbell Curls

Alternating Dumbbell Curls

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SUPER SET
4 & 5

4) Barbell Shrugs
Barbell Shrug

5) Lower-Back Machine
Lower-back Machine

 
Day 3

Legs:

1) "Bodysmith" Hack Squats

Bodysmith Hack Squats

GO UP UNTIL YOU CAN'T DO 3 REPS

2) Hanging Leg Raises

Hanging Leg Raises

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