Week 134 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

1) Overhead Cable Extensions

Overhead Cable Extensions

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Chest:

2) "Futron" Incline Barbell Press
Incline Bench Press

3) Flat Dumbbell Flyes

Flat Dumbbell Fly

 
Delts:
SUPER SET
4 & 5
with #4 weights

4) Barbell Front Raises
Barbell Front Raise

5) Wide Grip Barbell Upright Rows
(Shoulder Width)
Wide Grip Barbell Upright Row

Day 2

Biceps:

Back:

1) Incline Dumbbell Curls
(Keep head down & elbows back)

Incline Dumbbell Curl

2) Dumbbell Rows

Dumbbell Rows

 

SUPER SET
3 & 4

3) Barbell Shrugs
Barbell Shrug

4) Lower-back Machine
Lower-back Machine

Day 3

Legs:

1) "Bodysmith" Leg Press
(Sled = 0)
Leg Press
If you get 20 reps all the way to 50% you can stop.

If you don't get 20 reps go back down from that percentage.


45% x Failure     ____ x ____
40% x Failure     ____ x ____
35% x Failure     ____ x ____
30% x Failure     ____ x ____
25% x Failure     ____ x ____
20% x Failure     ____ x ____
15% x Failure     ____ x ____
10% x Failure     ____ x ____
  5% x Failure     ____ x ____

2) Ab Roller

Ab Roller

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