Week 165 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

SUPER SET
1 & 2
after Heavy Set

1) Seated Barbell Press
in Squat/Power Rack

Seated Front Barbell Press


2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

 

Triceps:

Chest:

3) Pushdowns with Rope Handle
Tricep Pushdown

4) Incline Dumbbell Flyes
Incline Dumbbell Fly


 
Day 2

Back:

SUPER SET
2, 3 & 4

 

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Pulldowns
with
Front Lat Pulldown

   

3) Universal Machine Shrugs
Shrug on Universal Machine

4) Lower-back Machine

Lower-back Machine

 

5) Cable Curls with EZ Curl Handle
Standing Cable Curl

6) Barbell Wrist Curls
Forearm Curl

 
Day 3

Legs:

1) Barbell Lunges

Lunges with Barbell

2) Leg Extensions

Leg Extension

   

3) Ab Roller
Ab Roller

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