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       Week 169 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Incline Barbell Press

Incline Bench Press


2) Seated Front Barbell Press

Seated Barbell Press

 

Triceps

3) Dumbbell Side Raises

Dumbbell Side Raise

4) Pushdowns with EZ Curl Handle


Tricep Pushdown

Day 2

Back:

SUPER SET
1 & 2

1) Pulldowns


Front Lat Pulldown

2) Seated Cable Rows
with V-shaped handle

Seated Cable Row

 

Biceps:

3) Barbell Curls

Barbell Curl

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4) Barbell Shrugs
Barbell Shrug
5) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3

Legs:

 

1) Leg Extensions

Leg Extension

2) Leg Press

Leg Press

 

3) Leg Curls
Leg Curl

4) Calf Raises on Leg Press
Calf Raise on Leg Press