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

Incline Bench Press

2) Cable Crossovers

Cable Crossover

 
Delts:

3) Seated Universal Machine Press
(Facing out - no back support)
Seated Press on Universal Machine

4) One Arm Cable Side Raises
One Arm Cable Side Raise

 
Triceps:

5) Skull Crushers with EZ Curl Bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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Day 2

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with Shaped Handle

Seated Cable Row


2) Barbell Shrugs

Barbell Shrug

 
Biceps:

3) Standing EZ Bar Curls
Barbell Curl

3) Double Crunches
Double Ab Crunch
0 x 100       ____ x ____
 
Day 3

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Extensions

Leg Extensions on Universal Machine

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

 

3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Seated Calf Raises
Seated Calf Raise