Week 137 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

Triceps:

1) Seated Front Smith Machine Press

Bar = 20 lbs.

Seated Press on Smith Machine

2) Seated Overhead Dumbbell Extension

Seated One Arm Overhead Extensions
(Rear View)

 

Chest:

3) Bench Dips
Bench Dips
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

4) Incline Barbell Press
Incline Bench Press

 
Abs:
5) Side Plank
Side Plank/Hold
0 x Failure      ____ secs

6) Double Crunches

Double Ab Crunch

0 x Failure      ____ x ____
 
Day 2

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Good Morning

Good Mornings

 

Biceps:

3) Dumbbell Preacher Curl

Preacher Curl

4) Barbell Concentration Curls
Barbell Concentration Curls

 
Day 3

Legs:

SUPER SET
1, 2 & 3 starting
at 100%

1) One Leg - Leg Press
Sled = 75 lbs.

Single Leg - Leg Press

2) Calf Raises on Leg Press

Calf Raise on Leg Press

#1 weights


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

 
3) Standing Leg Curl
Standing One Leg - Leg Curl
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