Week 188 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:
1) Seated Front Smith Machine Press
Seated Press on Smith Machine
 
Triceps:
Chest:
SUPER SET
3, 4, 5 & 6
2) Seated Overhead Extensions
with Straight Barbell
Overhead Tricep Extensions
3) Incline Dumbbell Flyes
Incline Dumbbell Fly
   
4) Flat Dumbbell Flyes
Flat Dumbbell Fly
4) Decline Dumbbell Flyes
Decline Dumbbell Fly
   
5) Pec Deck
Pec Deck/Butterfly Machine
6) Cable Crossovers
Cable Crossover
Day 2
Back
Biceps:
1) Pulldowns with Handle
Front Lat Pulldown
2) Standing EZ Curl Bar Curls
Barbell Curl
 
SUPER SET
3, 4 & 5
3) Dumbbell Rows
Dumbbell Rows
4) Smith Machine Shrugs
Shrugs on Smith Machine
   
5) Lower-Back Machine
Lower-back Machine
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Day 3
Legs:
1) Vertical Leg Press
Sled = 0
Vertical Leg Press
2) Stiff Leg Deadlifts
Stiff Leg Deadlift