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
Flat Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

2) Pec Deck

Pec Deck/Butterfly Machine

 

Triceps:

3) Close Grip Decline Barbell Press

Close Grip Decline Bench Press

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Delts:

SUPER SET
4 & 5 with same weights

4) Barbell Front Raises
Barbell Front Raise


5) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

Day 2

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Pullups with V-Shaped Handle
Close Grip Pull UpsPower Rack/Squat Rack  

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

 
Biceps

 

3) Standing Dumbbell Curls

Alternating Dumbbell Curls

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4) Smith Machine Shrugs
Shrugs on Smith Machine

5) Lower-Back Machine
Lower-back Machine
Day 3

Legs:

1) Leg Press (Sled = 75 lbs)
Leg Press

GO UP UNTIL YOU CAN'T DO 1 REP

2) Crunches

Ab Crunches

0 x ____
0 x ____
0 x ____
3) Seated Waist Twist
Seated Waist Twist
0 x 25     ____
0 x 25     ____
0 x 25     ____