\
       Week 175 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Low Incline Smith Machine Press

Low Incline Bench Press on Smith Machine

2) Upward Cable Crossovers

Upward Cable Crossover

 
Triceps:
Delts:
3) Pushdowns with Rope Handle

Tricep Pushdown

4) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

Day 2
Back:
1) Close Grip Leverage Rows

Leverage Machine Rows

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 
Biceps:
3) Preacher Curls with EZ Curl Bar


Preacher Curl

TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc
.com
 
4) Dumbbell Shrugs
5) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3
Legs:

1) Smith Machine Squats

Squats on Smith Machine
Sets of 5 until you can't do 5
then 25% x Failure
2) Side Plank/Hold

Side Plank/Hold

Hold for time

____ seconds
____ seoonds
____ seconds