Week 162 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Cable Crossovers

Cable Crossover

 

Triceps:

 

3) Cable Kickbacks (Palm up)
Underhand Cable Tricep KickbacksSingle handle

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Delts:

SUPER SET
4, 5, 6 & 7

4) Dumbbell Side Raises

Dumbbell Side Raise

5) Barbell Front Raises
Barbell Front Raise

   
6) Reverse Pec Deck
Reverse Pec Deck

7) Crunches

Ab Crunches

0 x Failure       ____ x ____
0 x Failure       ____ x ____
 
Day 2

Back:

 

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Rack Pulls

Rack Pull

 
Biceps:
3) Cable Crossover Curls
Cable Crossover Curl

4) Forearm Wrist Roller
Forearm Roller

15lbs x Failure       ____ x ____
10lbs x Failure       ____ x ____
  5lbs x Failure       ____ x ____
Day 3

Legs:

1) "Bodysmith" Leg Press

Leg Press

Go up until you can't do 2

2) Universal Machine Calf Raises

Universal Machine Calf Raises

Go up until you can't do 2