Week 160 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Barbell Press

Flat Bench Press

GO UP UNTIL YOU CAN'T DO 5 REPS
THEN DO THE LAST SET 25% x FAILURE

2) Cable Crossovers

Cable Crossover

 

Delts:

SUPER SET
3 & 4

3) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

4) Dumbbell Front Raises
Dumbbell Front Raises

 
Triceps:

5) Pushdowns with Handle
Tricep Pushdowns on Universal Machine

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Day 2

Biceps:

1) Seated Dumbbell Curls

Seated Dumbbell Curl

2) Rope Hammer Curls
Cable Hammer CurlRope handle
 
Back:

SUPER SET
3 & 4

3) Seated Cable Rows with Chain Handle
Seated Cable Row

4) Smith Machine Shrugs
Shrugs on Smith Machine

 
5) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

6) Ab Roller
Ab Roller

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3

Legs:

1) Barbell Squats

Free Weight Squat

2) Seated Calf Raises

Seated Calf Raise