Week 140- 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

Chest:

1) Seated Arnold Dumbbell Press

Arnold Press

2) Flat Smith Machine Press
Bar = 20 lbs.

Flat Bench Press on Smith Machine

 

Triceps:

3) Pushdowns with Rope Handle
Tricep Pushdowns

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Day 2

Back:

Biceps:

 

1) Seated Cable Rows
with V Shaped Handle

Seated Cable Row

2) Cable Curls with EZ Curl Handle

Cable Curls

 
Day 3

Legs:

SUPER SET
1 & 2 starting at 80%

1) Vertical Leg Press
Sled = 0 lbs.

Vertical Leg Press

 

 

 

2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press

 

 

 

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SUPER SET
3 & 4
3) Ab Machine
Ab Machine
4) Gaspari's
Standing Dumbbell Serratus Crunch