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       Week 166 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

Triceps:

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Decline Skull Crushers
with Straight Barbell

Decline Skull Crusher

 

Delts:
SUPER SET
3 & 4 with same weights

3) Seated Rear Barbell Press
Behind the Neck Barbell Press
4) Seated Front Barbell Press
Seated Barbell Press

 
Day 2

Back:

 

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Barbell Concentration Curls
with Straight Barbell

Barbell Concentration Curls

 
Day 3

Legs:

1) "Trotter" Leg Press

Leg Presses

 

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2) Hanging Leg Lifts
Hanging Leg Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
3) Hanging Knee Lifts
Hanging Knee Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____