Week 144 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Dips with Weight

Dips


 

Delts:
SUPER SET
3 & 4 after warm-ups

3) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

4) Cable Side Raises
Cable Side Raise

 

Triceps:

5) Dumbbell Kickbacks

Dumbbell Kickbacks

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Day 2

Back:

Biceps:

 

1) Deadlifts

Deadlift

2) Dumbbell Concentration Curls

Concentration Curl

 
Day 3

Legs:

SUPER SET
1 & 2

1) "Bodysmith" Leg Press
Sled = 0 lbs.

Leg Press

2) Seated Calf Raises

Seated Calf Raise

 

3) Hanging Leg Raises
Hanging Leg Raises

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

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