Week 146 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

1) Seated Universal Press
Facing in with Lower-back support

Seated Machine Press

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Triceps:

2) One Arm Overhead Cable Extensions
One Arm Tricep Overhead ExtensionSingle handle


3) Underhand Pushdowns

 

Chest:

4) "Futron" Incline Barbell Press

Incline Bench Press

5) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2

Back:

 

1) Close Grip Leverage Rows

Leverage Machine Rows

2) One Arm Seated Rows

One Arm Seated Cable RowSingle handle

 

Biceps:

3) Low Pulley Cable Curls
Cable Crossover Curl


4) Cross Body Dumbbell Curls
Cross Body Dumbbell Curls

 
SUPER SET
5 & 6
5) Dumbbell Shrugs
Dumbbell Shrug
6) Lower-back Machine
Lower-back Machine
Day 3

Legs:

1) Smith Machine Squats

Squats on Smith Machine

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

   

3) Ab Roller
Ab Roller

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