Week 125 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

 

Delts:

3) Seated Barbell Press
Seated Front Barbell Press

4) Barbell Front Raises
Barbell Front Raise

 

Triceps:

5) Skull Crushers
with EZ Curl Bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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Day 2

Back:

1) Deadlifts
Deadlift
GO UP UNTIL YOU
CAN'T DO 3 REPS

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Biceps:

2) Preacher Curls
with EZ Curl Bar
Preacher Curl

3) Forearm Wrist Roller
Forearm Roller
5 lbs x Failure      ____ x ____
 
Day 3

Legs:

OPTIONAL
SUPER SET
last 3

1) Barbell Lunges
Lunges with Barbell

2) Free Standing Calf Raises
Standing Calf Raise

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

 

3) Ab Bench
Ab Bench

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