Week 131 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Triceps:

1) Flat Barbell Press

Flat Bench Press

2) Pushdowns with Rope Handle
(Universal Machine)

Tricep Pushdowns on Universal Machine

 

Delts:

SUPER SET
4 & 5 with same weight

3) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

4) Dumbbell Side Raises
Dumbbell Side Raise

5) Dumbbell Front Raises
Dumbbell Front Raises
 
Day 2

Biceps:

1) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

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Back:

SUPER SET
2 & 3

2) Seated Cable Rows with Chain Handle

Seated Cable Row

3) Smith Machine Shrugs
Shrugs on Smith Machine

   
4) Good Morning
Good Mornings

5) 6 Inch Leg Lifts

Lying 6 Inch Leg Lift

0 x 100       ____ x ____
 
Day 3

Legs:

1) Smith Machine Lunges

Lunges on Smith Machine

2) Smith Machine Calf Raises

Smith Machine Calf Raise