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       Week 174 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Universal Machine Press
(Facing in with Lower-back support)

Seated Machine Press

2) Dumbbell Side Raises

Dumbbell Side Raise

 

Triceps:

Chest:

3) Seated Overhead Dumbbell Extensions
(1 Dumbbell - 2 Arms)

Tricep Overhead Dumbbell Extensions

4) Incline Dumbbell Flyes

Incline Dumbbell Fly

 
Day 2

Back:

Biceps:

1) 3/4 Deadlifts
(From bottom of squat rack)

3/4 Deadlift


2) Seated Dumbbell Curls

Seated Dumbbell Curls

 

 

3) Ab Bench

Ab Bench

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Day 3

Legs:

SUPER SET
1 & 2 starting at 80%

1) Leg Press
Sled = 75 lbs.

Leg Press

 

 



2) Calf Raises on Leg Press
Calf Raise on Leg Press

 

 



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