Week 152 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest: |
1) Flat Cambered Barbell Press |
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2) Pec Deck |
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Triceps: |
3) Close Grip Decline Barbell Press
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Delts:
SUPER SET |
4) Barbell Front Raises |
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5) Wide Grip Barbell Upright Rows |
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Day 2 |
Back: |
1) One Arm T-Bar Rows |
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2) Pullups with V-Shaped Handle |
0 x Failure ____ x ____ |
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Biceps
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3) Standing Dumbbell Curls |
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SUPER SET 4 & 5 |
4) Smith Machine Shrugs ![]() |
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5) Lower-Back Machine ![]() |
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Day 3 |
Legs: SUPER SET 2 & 3 |
1) Leg Press (Sled = 75 lbs) GO UP UNTIL YOU CAN'T DO 1 REP |
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