Week 194 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Decline Barbell Press
Decline Bench Press
2) Incline Dumbbell Flyes
Incline Dumbbell Fly
 
Triceps:
Delts:
3) Pushdowns


Tricep Pushdowns on Universal Machine
4) Seated Dumbbell Press
Seated Dumbbell Press
Day 2
Back:
1) Seated Cable Rows
with V-Shaped Handle
Seated Cable Row
2) Straight Arm Pulldowns
Straight Arm Pulldowns
 
Biceps:
3) Preacher Curls
with EZ Curl Bar
= 20 lbs.
Preacher Curl
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4) Smith Machine Shrugs
Shrugs on Smith Machine
5) Good Morning
Good Mornings
Day 3
Legs:
1) Front Hack Squats
Front Hack Squat
2) Ab Machine
Ab Machine