Week 150 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest: Delts: SUPER SET |
1) Flat Barbell Press
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2) Seated Barbell Shoulder Press
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3) Standing Dumbbell Side Raises ![]() |
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4) Standing Dumbbell Press ![]() |
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Triceps: |
5) Pushdowns with EZ Curl Handle |
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Day 2 |
Biceps: |
1) Incline Dumbbell Curls
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2) Barbell Concentration Curls ![]() |
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Back:
SUPER SET |
3) Pulldowns
with V Shaped Handle |
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4) Bent Over Barbell Rows |
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5) Smith Machine Shrugs ![]() |
6) Good Morning ![]() |
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Day 3 |
Legs: SUPER SET |
1) "Trotter" Leg Press
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2) Seated Calf Raises |
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SUPER SET 3 & 4 |
3) Hanging Leg Raises |
0 x Failure ____ x ____ |
4) Hanging Knee Raises ![]() |
0 x Failure ____ x ____ |