Week 114 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

Chest:

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Flat Barbell Press

Flat Bench Press

 

Delts:

3) Incline Barbell Press
Incline Bench Press

4) Seated Dumbbell Press

     Seated Dumbbell Press

Day 2

Biceps:

1) Preacher Curls
with Straight Barbell

Preacher Curl

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Back:

SUPER SET
3, 4 & 5

2) Under-Hand Bent Over Barbell Rows

Bent Over Barbell Row

3) One Arm T-Bar Rows

One Arm T-bar Row

 

4) Dumbbell Shrugs
Dumbbell Shrug

5) Hyper-Extensions
Hyper-Extension

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

Day 3

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Leg Curls

Leg Curl

   
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

4) Ab Bench
Ab Bench