Week 147 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Low Incline Smith Machine Press

Low Incline Bench Press on Smith Machine

2) Cable Crossovers

Cable Crossover

 
Triceps:

3) Skull Crushers with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 

Delts:

4) Seated Dumbbell Side Raises
Seated Dumbbell Side Raises

5) Reverse Crunches
Reverse Ab Crunch

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

Day 2

Back:

 

1) Bent Over Barbell Rows

Bent Over Barbell Row

2) Pulldowns with V-shaped handle

Front Lat Pulldown

 

Biceps:

3) Seated Dumbbell Curls

Seated Dumbbell Curls


TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com

 
4) Smith Machine Shrugs
Shrugs on Smith Machine

5) Lower-back Machine
Lower-back Machine
Day 3

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Universal Machine Calf Raises

Universal Machine Calf Raises