Week 148 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps

1) Close Grip Smith Machine Press
Bar = 20 lbs.
Close Grip Bench on Smith Machine
GO UP UNTIL YOU CAN'T GET 1 REP

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Delts:

Chest:

2) Seated Front Smith Machine Press
Seated Press on Smith Machine

4) Flat Dumbbell Flyes

Flat Dumbbell Fly


   

3) Lying Barbell Front Raises
Barbell Front Raise on Incline

Day 2

Biceps:

1) Standing EZ Curl Bar Curls
= 20 lbs.
Barbell Curl
GO UP UNTIL YOU CAN'T GET 1 REP

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Back:

SUPER SET
2 &3

2) T-Bar Rows

T-bar Row

3) Universal Machine Shrugs
(Facing In)

Shrug on Universal Machine


Day 3

Legs:

SUPER SET
2, 3 & 4

1) Front Hack Squats
(Sled = 0)

Front Hack Squat

2) Sissy Squats

Sissy Squats

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

   
3) Free Standing Calf Raises
Standing Calf Raise

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

4) Crunches on Ball
Ball Crunches

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