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


Tricep Pushdowns on Universal Machine

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Chest:
2) Incline Dumbbell Flyes
Incline Dumbbell Fly
3) Cable Crossovers
Cable Crossover
 
Delts:
4) Seated Barbell Press (behind the head)
Behind the Neck Barbell Press
5) Barbell Front Raises
Barbell Front Raise
 
Day 2
Biceps
1) Preacher Curls with straight barbell

Preacher Curl

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Back:
2) Pulldowns

Front Lat Pulldown

3) Wide Grip Leverage Rows

Leverage Machine Rows
 
SUPER SET
4 & 5
4) Smith Machine Shrugs
Shrugs on Smith Machine
5) ab/Back Machine
Lower-back Machine
 
Day 3
Legs:
SUPER SET
1 & 2
1) Leg Extensions
Leg Extension

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