| Week 190 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Triceps: |
1) Pushdowns
on Universal Machine    |
 Advanced Workout Copyright © TheTrainingStationInc.com |
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Chest: |
2) Incline Dumbbell Flyes
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3) Cable Crossovers  |
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Delts: |
4) Seated Barbell Press
(behind the head)
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5) Barbell Front Raises  |
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Day 2 |
Biceps
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1) Preacher Curls
with straight barbell
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Advanced Workout Copyright © TheTrainingStationInc.com |
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Back: |
2) Pulldowns
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3) Wide Grip Leverage Rows  |
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SUPER
SET 4 & 5 |
4) Smith Machine Shrugs
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5) ab/Back Machine  |
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Day 3 |
Legs:
SUPER
SET
1 & 2 |
1) Leg Extensions
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2) Free Weight Leg Curls
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