Week 184 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Triceps:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press


2) Underhand Pushdowns

 
Delts:
SUPER SET
3, 4 & 5 with same weight
3) Dumbbell Side Raises
Dumbbell Side Raise

4) Dumbbell Front Raises
Dumbbell Front Raises

   
5) Seated Dumbbell Press
Seated Dumbbell Press

Day 2
Back:
1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Pulldowns
with Smallest-V Shaped Handle
Front Lat Pulldown
 
Biceps:

SUPER SET
4 & 5

3) Seated Dumbbell Curls

Seated Dumbbell Curl

4) Dumbbell Shrugs
Dumbbell Shrug
5) Lower-back Machine
Lower-back Machine
Day 3
Legs:
GIANT SET
1, 2, 3, 4 & 5
1) Leg Extensions
Leg Extension

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

   
3) Bulgarian Squats
Bulgarian Squats
0 x 20 each leg       ____
0 x 20 each leg       ____
4) Stiff Leg Deadlifts
Stiff Leg Deadlift
   
5) Walking Starter Lunges
Walking Starter Lunges
Hallway down & back
____
____
TheTrainingStationInc.com
Advanced Workout
Copyright ©
TheTrainingStationInc
.com