Week 159 - 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) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Delts:

SUPER SET
3 & 4
with same weights

3) Barbell Front Raises

Barbell Front Raise

4) Standing Barbell Press
Standing Barbell Press

 
SUPER SET
5 & 6
with same weights

5) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

6) Dumbbell Rear Raises

Seated Dumbbell Rear Raise

 
Triceps:

7) Close Grip Decline Barbell Press
Close Grip Decline Bench Press

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Day 2

Back:

Biceps:

1) Dumbbell Rows

Dumbbell Rows


2) Standing Barbell Curls

Barbell Curl

   
3) Barbell Reverse Curls
Revese Curl

4) Cross Bench Crunches
Cross Bench Crunches

0 x Failure       ____ x ____
Day 3

Legs:

1) Single Leg "Trotter" Leg Press

Single Leg Press

2) Standing Universal Machine Calf Raises

Universal Machine Calf Raises