Week 161 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

1) Standing Barbell Press

Standing Barbell Press

2) Dumbbell Side Raises
(Descending Set)

Dumbbell Side Raise

 

Triceps:

 

3) Dumbbell Kickbacks

Dumbbell Kickbacks

4) Pushdowns with Rope Handle
(Descending Set)
Tricep Pushdowns

 

Chest:

SUPER SET
5 & 6

5) Incline Smith Machine Press
Incline Bench Press on Smith Machine

6) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2

Back:

1) Underhand Barbell Rows

Bent Over Barbell Row

2) Wide Grip Pull Ups
or Pulldowns w/80%
Pull Ups

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

 
Biceps:
3) Dumbbell Concentration Curls

Concentration Curl

4) Barbell Curls
(Descending Set)

Barbell Curl

 
5) Dumbbell Shrugs
Dumbbell Shrug

6) Lower-Back Machine
Lower-back Machine

Day 3

Legs:

1) Leg Press (Blue & White)

Leg Press

2) Standing Leg Curl

Standing One Leg - Leg Curl

   

3) Gaspari's
Standing Dumbbell Serratus Crunch

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