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       Week 173 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Flat Barbell Press

Flat Bench Press

Sets of 5 until you can't do 5
then 25% x Failure

2) Seated Front Barbell Press
in Squat/Power Rack

Seated Front Barbell Press

 

Triceps:

3) Rope Front Raises
Cable Front Raise with Rope handle

4) Overhead Cable Extensions with Rope Handle
Overhead Cable Extensions

Day 2

Biceps:

1) Cable Curls with EZ Curl Handle

Standing Cable Curl

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Back:

SUPER SET
2 & 3

2) Pulldowns with Chain Handle
Front Lat Pulldown

3) Universal Machine Shrugs
Shrug on Universal Machine

 
4) Good Morning
Good Mornings

5) Ab Machine
Ab Machine

Day 3

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Curls

Leg Curls on Universal Machine

2) Seated Calf Raises

Seated Calf Raise

 
3) Sissy Squats
Sissy Squats
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Free Standing Calf Raises
Standing Calf Raise
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____