Week 141- 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

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Triceps:

2) Underhand Pushdowns

3) Dumbbell Crossface
Lying Dumbbell Crossface

 

Delts:

SUPER SET
4 & 5

4) Standing Dumbbell Side Raises

Dumbbell Side Raise

5) Front Raises with Super EZ Curl Bar

Barbell Front Raise

 
Day 2

Biceps:

 

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

2) Dumbbell Curls Over Incline
Standing Dumbbell Preacher Curl

 

Back:

SUPER SET
3 & 4

3) Wide Grip Leverage Rows
(Top Handles)

Leverage Machine Rows

4) Barbell Shrugs

Barbell Shrug

 
Day 3

Legs:

SUPER SET
2 & 3

1) "Trotter" Leg Press
Sled = 125 lbs.

Leg Presses

2) Leg Curls

Leg Curl


 

3) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises


4) Ab Roller

Ab Roller

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