Week 187 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) "Futron" Incline Barbell Press
Incline Bench Press
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Delts:
2) Seated Dumbbell Press
Seated Dumbbell Press
3) Alternating Dumbbell Side & Front Raises
Dumbbell Side Raise      Dumbbell Front Raises
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Triceps:
4) Skull Crushers with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions
5) Cable Kickbacks (Palm Up)
Underhand Cable Tricep Kickbacks
 
Day 2
Biceps:
1) Standing Dumbbell Curls
Dumbbell Curl
2) Cable Crossover Curls
Cable Crossover Curl
 
Back:
3) Close Grip Leverage Rows
(Straps or Hooks OK)
Leverage Machine Rows
4) Dumbbell Shrugs
(NO Straps or Hooks)
Dumbbell Shrug
     
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Day 3
Legs:
SUPER SET
2, 3 & 4
1) Smith Machine Lunges
Lunges on Smith Machine
taller people face other direction back foot all the way back and front foot all the way forward (one leg at a time)
2) Universal Machine Leg Extensions
Leg Extensions on Universal Machine
   
3) Standing Leg Curls
Standing One Leg - Leg Curl
4) Smith Machine Calf Raises
Smith Machine Calf Raise