Week 145 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly


 

Delts:

3) Seated Front Barbell Press
Seated Front Barbell Press

4) Dumbbell Side Raises

Dumbbell Side Raise

 

Triceps:

5) Pushdowns
Tricep Pushdowns on Universal Machine

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Day 2

Biceps:

Back:

SUPER SET
2 & 3

1) Standing Barbell Curls

Barbell Curl

2) Pulldowns

Front Lat Pulldown

 
SUPER SET
4, 5 & 6

3) Seated Cable Rows with V-shaped handle
Seated Cable Row

4) Barbell Shrugs
Barbell Shrug

   
5) Hyper-Extensions
Hyper-Extension
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

6) Double Crunches
Double Ab Crunch

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
Day 3

Legs:

1) Leg Extensions

Leg Extension

2) Leg Press
(Sled=75lbs.)
Leg Press

 
SUPER SET
3 & 4

3) Leg Curls
Leg Curl

4) Calf Raises on Leg Press
Calf Raise on Leg Press