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.
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2) Seated Overhead Dumbbell Extension
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Chest: |
3) 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 |
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Abs: |
5) Side Plank |
0 x Failure ____ secs |
6) Double Crunches
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0 x Failure ____ x ____ |
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Day 2 |
Back: SUPER SET |
1) Bent Over Barbell Rows
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2) Good Morning
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Biceps: |
3) Dumbbell Preacher Curl
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4) Barbell Concentration Curls |
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Day 3 |
Legs: SUPER SET |
1) One Leg - Leg Press |
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2) Calf Raises on Leg Press
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#1 weights
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3) Standing Leg Curl |
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