Week 193 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Delts:
1) Standing Barbell Press
Standing Barbell Press
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Triceps:
2) Close Grip Decline Barbell Press
Close Grip Decline Bench Press
3) Dumbbell Kickbacks
Dumbbell Kickbacks
 
Chest:
4) Cable Crossovers
Cable Crossover
5) Ab Roller
Ab Roller
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 2
Biceps:
1) Seated Dumbbell Curls
Seated Dumbbell Curls
2) Dumbbell Concentration Curls
Concentration Curl
 
Back:
SUPER SET
4, 5 & 6
3) Bent Over Barbell Rows
(Overhand Grip)
Bent Over Barbell Row
4) Dumbbell Rows
Dumbbell Rows
 
5) Barbell Shrugs
Barbell Shrug
6) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3
Legs:
1) "Bodysmith" Leg Press
(Sled = 0 lbs)
Leg Press
2) Free Standing Calf Raises
Standing Calf Raise
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____