Week 117 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

Delts:

1) Pushdowns
with EZ Curl Handle

Tricep Pushdown

2) Dumbbell Side Raises

Dumbbell Side Raise

 

Chest:

3) Incline Smith Machine Press
Incline Bench Press on Smith Machine

4) Dips

Dips

 
Day 2

Biceps:

1) Standing Barbell Curls

Barbell Curl

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com

 

Back:

SUPER SET
2 & 3

2) Seated Cable Rows
with Chain Handle

Seated Cable Row

3) Straight Arm Pulldowns

Straight Arm Pulldowns

 
Day 3

Legs:

SUPER SET
2 & 3

1) Leg Press
Sled=75lbs
Leg Press

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

 
3) Calf Raises on Leg Press
Calf Raise on Leg Press

4) Garpari's
Standing Dumbbell Serratus Crunch