Week 154 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest: |
1) "Futron" Incline Barbell Press |
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2) Cable Crossovers |
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Delts: |
3) Seated Universal Machine Press |
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4) One Arm Cable Side Raises |
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Triceps: |
5) Skull Crushers with EZ Curl Bar |
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Day 2 |
Back: SUPER SET |
1) Seated Cable Rows |
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2) Barbell Shrugs |
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Biceps: |
3) Standing EZ Bar Curls |
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3) Double Crunches ![]() |
0 x 100 ____ x ____ |
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Day 3 |
Legs: SUPER SET |
1) Universal Machine Leg Extensions |
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2) Free Weight Leg Curls |
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SUPER SET 3 & 4 |
3) Universal Machine Calf Raises |
4) Seated Calf Raises
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