Week 149 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Incline Universal Machine Press

Incline Bench Press on Universal Machine

 

Delts:

3) Seated Dumbbell Press
Seated Dumbbell Press

4) Dumbbell Front Raises
Dumbbell Front RaisesDumbbell Front Raise

 
Triceps:

5 Seated Overhead Extensions
with Straight Barbell
Overhead Tricep Extensions

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Day 2

Back:

Biceps:

1) Rack Pulls

Rack Pull


2) Preacher Curls
with Straight Barbell

Preacher Curl

 

 

3) Side Plank
Side Plank/Hold
0 x Failure      ____ seconds
0 x Failure      ____ seconds
0 x Failure      ____ seconds
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Day 3

Legs:

SUPER SET
2, 3 & 4

1) Dumbbell Lunges

Lunges with Dumbbells

2) Universal Leg Curls

Leg Curls on Universal Machine

   

3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

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