Week 182 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

Delts:

1) Flat Barbell Press

Flat Bench Press


2) Seated Front Barbell Press
in Squat/Power Rack

Seated Front Barbell Press

 
Triceps:
3) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
4) Dumbbell Crossface
Lying Dumbbell Crossface
 
Day 2

Biceps:

Back:
1) Dumbbell Curl Over Incline Bench

Standing Dumbbell Preacher Curl

2) Seated Cable Rows
with V-Shaped Handle

Seated Cable Row


 
Day 3

Legs:

SUPER SET
1 & 2

1) "Trotter" Leg Press
Sled = 125 lbs.

Leg Presses

2) Free Standing Calf Raises

Standing Calf Raise

   
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