Week 176 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Dumbbell Flyes
Incline Dumbbell Fly
2) Dips
Dips
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Delts:
3) Rear Smith Machine Press
Behind the Neck Press on Smith Machine
4) Seated Dumbbell Rear Raises
Seated Dumbbell Rear Raise
 
Triceps:
5) Pushdowns
Tricep Pushdowns on Universal Machine
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Day 2
Back:

1) T-Bar Rows

T-bar Row
Sets of 5 until you can't
then 25% x Failure

2) Cable Curls

Standing Cable Curl
 
3) Timed Hang from Pull Up Bar
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Crunches
Ab Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3
Legs:
1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine
2) Leg Curls
Leg Curl
   
3) Universal Machine Calf Raises
Universal Machine Calf Raises
4) Walking Starter Lunges
Walking Starter Lunges
Hallway down & back 2 times