Week 195 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Triceps:
Chest:
1) Skull Crushers with EZ Curls Bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions
2) Flat Dumbbell Press
Flat Dumbbell Bench Press
 
Delts:
3) Pec Deck
Pec Deck/Butterfly Machine
4) Seated Front Smith Machine Press
Seated Press on Smith Machine
 
SUPER SET
5 & 6 with same weights
5) Dumbbell Side Raises
Dumbbell Side Raise
6) Dumbbell Front Raises
Dumbbell Front Raises
 
Day 2
Biceps:
1) Standing Barbell Curls
Barbell Curl
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Back:
2) Pulldowns with Handle
Front Lat Pulldown
3) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows
 
4) Universal Machine Shrugs
Shrug on Universal Machine
5) Hyper-Extensions
Hyper-Extension
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
 
Day 3
Legs:
SUPER SET
1, 2 & 3
1) Leg Press (Sled = 75)
Leg Press
2) Calf Raises on Leg Press
Calf Raise on Leg Press
   
3) Universal Leg Curls
Leg Curls on Universal Machine
4) Torso Track
Torso Track
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____