Week 153 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

Chest:

1) Pushdowns with Shaped Handle on Pulldown Machine


Tricep Pushdown

2) Flat Universal Machine Press

Flat Bench Press on Universal Machine

3) Incline Dumbbell Flyes
Incline Dumbbell Fly

 
Delts:

SUPER SET
5, 6 & 7 with same weights

4) Standing Dumbbell Press
Standing Dumbbell Press

5) Dumbbell Side Raises

Dumbbell Side Raise

 
6) Dumbbell Front Raises
Dumbbell Front Raises
7) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise
 
Day 2

Biceps:

Back:

SUPER SET
2 & 3

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls


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

3) Pulldowns with Handle
Front Lat Pulldown

 
Day 3

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Universal Machine Calf Raises

Universal Machine Calf Raises

 

3) Ab Bench
Ab Bench

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