Week 142- 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

SUPER SET
1 & 2

1) Incline Barbell Press

Incline Bench Press

2) Decline Barbell Press

Decline Bench Press

 

Triceps:

3) Seated Overhead Extensions
with Super EZ Curl Bar

Overhead Tricep Extensions

4) Pushdowns
with Handle
(Descending Set)

Tricep Pushdowns

 

Delts:

SUPER SET
5 & 6

5) Barbell Front Raises
Barbell Front Raise

6) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

Day 2

Back:

 

1) Dumbbell Rows

Dumbbell Rows

2) Wide Grip Leverage Rows

Leverage Machine Rows


 

Biceps:

3) Preacher Curls with EZ Curl Bar

Preacher Curl


4) Cable Curls
with EZ Curl Handle
(Descending Set)

Cable Curls

Day 3

Legs:

1) Barbell Squats
Free Weight Squat
GO UP UNTIL YOU CAN'T
DO 1 FULL REP

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SUPER SET
2 & 3
2) Sit Ups on Slant Board
Decline Sit Up
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

3) Ab Bench
Ab Bench