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       Week 171 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Triceps

3) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

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Delt:
SUPER SET
5 & 6 with same weight

4) Barbell Front Raises
Barbell Front Raise

5) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

 
Day 2

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Deadlifts

Deadlift

 

Biceps:

3) Standing EZ Bar Curls
Barbell Curl

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4) Dumbbell Hammer Curls
(Descending Set - NO REST)
Hammer Curl

5) Forearm Wrist Roller
Forearm Roller
15lbs x Failure      ____ x ____
10lbs x Failure      ____ x ____
  5lbs x Failure      ____ x ____
 
Day 3

Legs:

 

1) "Bodysmith" Hack Squats

Bodysmith Hack Squats


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2) Sit Ups on Slant Board
Decline Sit Up

25lbs x Failure       ____ x ____
10lbs x Failure       ____ x ____
  5lbs x Failure       ____ x ____

3) 6 Inch Leg Lifts

Lying 6 Inch Leg Lift

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