Week 150 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

SUPER SET
3 & 4

1) Flat Barbell Press

Flat Bench Press
GO UP UNTIL YOU
CAN'T DO 1 REP

2) Seated Barbell Shoulder Press
(Behind the head)

Behind the Neck Barbell Press

3) Standing Dumbbell Side Raises
Dumbbell Side Raise
4) Standing Dumbbell Press
Standing Dumbbell Press
 
Triceps:

5) Pushdowns with EZ Curl Handle
Tricep Pushdown

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc.com
Day 2

Biceps:

1) Incline Dumbbell Curls

Incline Dumbbell Curl

2) Barbell Concentration Curls
Barbell Concentration Curls
 
Back:

SUPER SET
3 & 4

3) Pulldowns with V Shaped Handle
Front Lat Pulldown

4) Bent Over Barbell Rows
(Overhand Grip)
Bent Over Barbell Row

   
5) Smith Machine Shrugs
Shrugs on Smith Machine
6) Good Morning
Good Mornings
Day 3

Legs:

SUPER SET
1 & 2

1) "Trotter" Leg Press

Leg Presses

2) Seated Calf Raises

Seated Calf Raise

 

3) Hanging Leg Raises
Hanging Leg Raises

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

4) Hanging Knee Raises
Hanging Knee Raises

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