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       Week 168 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine

 

Delts:

SUPER SET
4 & 5
with same weight

3) Seated "Arnold" Dumbbell Press
Arnold Press

4) Barbell Front Raises
Barbell Front Raise

 
Triceps:
5) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row

6) Seated Overhead Extensions
with Straight Barbell
Overhead Tricep Extensions

 
Day 2

Back:

Biceps:

 

1) Dumbbell Rows

Dumbbell Rows


2) Standing EZ Bar Curls

Barbell Curl

 
3) Torso Track
Torso Track
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Stick Twist
Seated Waist Twist
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3

Legs:

SUPER SET
2 & 3

1) Hack Squats

Hack Squat

2) Standing Leg Curls

Standing One Leg - Leg Curl

 

3) Seated Calf Raises
Seated Calf Raise

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