Week 122 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

Triceps:

1) Seated Smith Machine Press
(In Front)

Seated Press on Smith Machine

3) Dumbbell Crossface

Lying Dumbbell Crossface

 

 

Chest:

SUPER SET
4 & 5

4) Flat Smith Machine Press

Flat Bench Press on Smith Machine

5) Incline Barbell Press

Incline Bench Press

 
Day 2

Back:

Biceps:

1) Deadlifts
Deadlift

2) Dumbbell Concentration Curls

Concentration Curl

 

 

3) Ab/back Machine
Ab Machine

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Day 3

Legs:

SUPER SET
1 & 2

1) Front Hack Squats

Front Hack Squat

2) Calf Raises on Leg Press

Calf Raise on Leg Press