Week 185 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Triceps:
1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

SETS OF 2 UNTIL YOU CAN'T DO 2 THEN 25% x Failure
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Chest:
2) Decline Barbell Press
Decline Bench Press
3) Upward Cable Crossovers
Upward Cable Crossover
 
4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine
5) Front Raises with Super EZ Curl Bar

Barbell Front Raise
 
Day 2
Biceps:

Back:

1) Standing Barbell Curls

Barbell Curl

SETS OF 2 UNTIL YOU CAN'T DO 2 THEN 25% x Failure
2) One Arm T-Bar Rows

One Arm T-bar Row

   
3) Universal Machine Shrugs
Shrug on Universal Machine
4) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3
Legs:
1) One Leg - Leg Press
Single Leg - Leg Press