Week 181 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Incline Barbell Press
Incline Bench Press
2) Pec Deck
Pec Deck/Butterfly Machine
 
Delts:
SUPER SET
3 & 4 after warm-ups
3) Standing Dumbbell Press
Standing Dumbbell Press
4) Incline Dumbbell Side Raises
Incline Dumbbell Side Raises
 
Delts:
5) Close Grip Barbell Press
Close Grip Bench Press
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Day 2

Biceps:

Back:
1) Rack Pulls
(Starting just above the knees)
Rack Pull
Sets of 5 until you can't
then 25% x Failure

2) Standing Barbell Curls
Barbell Curl
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Day 3
Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
2) Leg Curls
Leg Curl
 
3) Smith Machine Squats
Squats on Smith Machine
4) Universal Machine Calf Raises
Universal Machine Calf Raises