Week 179 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Flat Cambered Barbell Press
Flat Bench Press with Cambered Bar
Cambered Barbell
= 45 lbs.
2) Cable Crossovers
Cable Crossover
 
Triceps:
3) Overhead Cable Extensions
with EZ Curl Handle
Overhead Cable Extensions
4) Dumbbell Kickbacks
Dumbbell Kickbacks
 
Delts:
5) Dumbbell Side Raises
Dumbbell Side Raise
6) Dumbbell Front Raises
Dumbbell Front Raises

Use #1 Weight
   
7) Dumbbell Rear Raises
Seated Dumbbell Rear Raise

Use #1 Weight
8) Seated Dumbbell Press
Seated Dumbbell Press

Use #1 Weight
 
Day 2
Back:
1) Dumbbell Rows
Dumbbell Rows
2) Smith Machine Shrugs
Shrugs on Smith Machine
 
3) Preacher Curls
with Straight Barbell
Preacher Curl
4) Dumbbell Concentration Curls
Concentration Curl
 
Day 3
Legs:
1) Hack Squats
Hack Squat
Sets of 5 until can't
Then 25% x Failure

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5) Hanging Leg Lifts
Hanging Leg Raises
0 x 25       ____ x ____
6) Hanging Knee Raises
Hanging Knee Raises
0 x 25       ____ x ____