Week 127 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Universal Machine Press
Facing in with Lower-back support

Seated Machine Press

2) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises

 

Triceps:

Chest:

3) Seated Overhead Extensions
with EZ curl bar

Overhead Tricep Extensions

4) Low Incline Smith Machine Press
Low Incline Bench Press on Smith Machine

 
Day 2

Back:

1) Pulldowns

Front Lat Pulldown

2) T-Bar Rows with V-shaped handle

T-bar Row

 

Biceps:

3) Seated Dumbbell Curls

Seated Dumbbell Curls

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SUPER SET
4 & 5
4) Smith Machine Shrugs
Shrugs on Smith Machine
5) Hyper-Extensions
Hyper-Extension

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

 
Day 3

Legs:

SUPER SET
1 & 2

1) Leg Curls

Leg Curl

2) "Trotter" Leg Press

Leg Presses

 

3) Sit Ups on Slant Board
Decline Sit Up

12lb Ball x Failure     ____ x ____
6lb Ball x Failure     ____ x ____
0 x Failure     ____ x ____

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Advanced Workout
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