Week 163 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

1) Pushdowns with EZ Curl Handle
on Pulldown Machine
Tricep Pushdown
NO REST
GO UP UNTIL YOU CAN'T DO 5 REPS

2) Dumbbell Crossface
Lying Dumbbell Crossface

 

Delts:

 

3) Seated Dumbbell Press
Seated Dumbbell Press

4) Cable Side Raises
Cable Side Raise

 

Chest:

5) Incline Dumbbell Flyes

Incline Dumbbell Fly

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Day 2
Biceps:

 

1) Standing Dumbbell Curls
Dumbbell Curl
NO REST
GO UP UNTIL YOU CAN'T DO 5 REPS

2) Dumbbell Concentration Curls
Concentration Curl

 
Back:

SUPER SET
3 & 4

3) Pulldowns
with smallest V-shaped handle

Front Lat Pulldown

4) Good Morning

Good Mornings

 
Day 3

Legs:

1) Leg Extensions

Leg Extension

Last 2 sets are Optional

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

Last 2 sets are Optional