Week 191 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Flat Cambered Barbell Press
= 45 lbs.
Flat Bench Press
2) Incline Universal Machine Press
Incline Bench Press on Universal Machine
 
Delts:

SUPER SET
3 & 4

3) Wide Grip Barbell Upright Rows
(shoulder width)

Wide Grip Barbell Upright Row
4) Cable Side Raises
on Cable Crossover Machine
Cable Side Raise
 
Triceps:

SUPER SET
5 & 6 with same weights

5) Pushdowns with Rope handle

Tricep Pushdowns
6) Overhead Cable Extensions
with Rope handle

Cable Overhead Tricep Extension
 
Day 2
Back:
1) Deadlifts
Deadlift
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Biceps:

SUPER SET
2 & 3

2) Standing Barbell Curls
with straight bar

Barbell Curl
3) Preacher Curls
with EZ curl bar

Preacher Curl

 
Day 3
Legs:

SUPER SET
1 & 2
after warm-ups starting at 80%

1) "Trotter" Leg Press
Sled=125 lbs

Leg Presses

2) Calf Raises
on "Trotter" Leg Press
Leg Press Calf Raises
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