Week 128  - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Cable Crossovers

Cable Crossover

 

Triceps:

3) Narrow Grip Dips or Bench Dips
Dips Bench Dips

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

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Delts:

4) Standing Dumbbell Press
Standing Dumbbell Press

5) Alternating Dumbbell Side & Front Raises
Dumbbell Side Raise     Dumbbell Front Raises
 
Day 2

Back:

SUPER SET
2 & 3

1) Underhand Barbell Rows

Bent Over Barbell Row

2) Barbell Pullovers

Barbell Pullover

 

Biceps:

3) Universal Machine Shrugs
Shrug on Universal Machine

4) Chin Ups (Underhand)
Chin Ups

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

5) Lower-back Machine
Lower-back Machine

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Day 3

Legs:

1) Universal Machine Leg Curls

Leg Curls on Universal Machine

2) Universal Machine Leg Extensions

Leg Extensions on Universal Machine

 
3) Ball Crunches
Ball Crunches
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
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