Week 130 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

SUPER SET
1 & 2

1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs

2) Cross Bench Dumbbell Pullovers

Dumbbell Cross Bench Pullover

 

Delts:

3) Standing Barbell Press

Standing Barbell Press

4) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

 
Triceps:

5) Skull Crushers
with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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Day 2

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Pull Ups (Overhand)

Pull Ups

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

 

Biceps:

3) Standing Curls
with Straight Barbell
Barbell Curl

4) Ab Machine

Ab Machine


 
Day 3

Legs:

SUPER SET
2, 3 & 4

1) Hack Squats

Hack Squat

2) Standing Leg Curl

Standing One Leg - Leg Curl

 
3) Sissy Squats
Sissy Squats

35lbs x Failure      ____ x ____
25lbs x Failure      ____ x ____
10lbs x Failure      ____ x ____
  5lbs x Failure      ____ x ____
  0lbx x Failure     ____ x ____

4) Seated Calf Raises
Seated Calf Raise