Week 119 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Decline Smith Machine Press

Decline Bench Press on Smith Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Delts:

3) Standing Barbell Press (In Front)
Standing Barbell Press
GO UP UNTIL YOU CAN'T DO 5
THEN GO BACK DOWN

 
Triceps:

4) Seated Overhead Dumbbell Extensions (2 Hands - 1 Dumbbell)
Tricep Overhead Dumbbell Extensions

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 
Day 2

Back:

SUPER
SET

1 & 2

1) Pulldowns with V-Shaped Handle

Front Lat Pulldown

2) Dumbbell Shrugs

Dumbbell Shrug

 

Biceps:

3) Standing Dumbbell Curls
(Alternating or Together)

Dumbbell Curl

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 
SUPER
SET

4 & 5
4) Barbell Reverse Wrist Curls
Reverse Forearm Curl
5) Barbell Wrist Curls
Forearm Curl
 
Day 3

Legs:

1) "Trotter" Leg Press
Leg Presses

2) Ab Roller

Ab Roller

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