Week 133 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Pec Deck

Pec Deck/Butterfly Machine

 

Triceps:

3) Underhand Pushdowns

4) Seated One Arm Overhead Dumbbell Extension
Seated One Arm Overhead Extensions
Rear View
 
Delts:

5) Seated Rear Smith Machine Press
Behind the Neck Press on Smith Machine

6) Dumbbell Side Raises
(Descending Set - NO REST)

Dumbbell Side Raise

Day 2

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Universal Machine Shrugs
(Facing In)
Shrug on Universal Machine

 

Biceps:

3) Standing Dumbbell Curls

Alternating Dumbbell Curls

4) Dumbbell Preacher Curls
Preacher Curl

   

5) Hyper-Extensions
Hyper-Extension

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

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Day 3

Legs:

1) Barbell Squats

Free Weight Squat
GO UP UNTIL YOU CAN'T DO 3 REPS
THEN DO THE LAST SET

2) Side Plank/Hold

Side Plank/Hold

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