Week 196 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Incline Universal Machine Press
Incline Bench Press on Universal Machine
2) Cable Crossovers
Cable Crossover
 
Delts:
SUPER SET
3 & 4 with same weights
3) Barbell Front Raises
Barbell Front Raise
4) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
 
Triceps:
5) Seated Overhead Extensions with straight barbell
Overhead Tricep Extensions
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 
Day 2
Back:
Biceps:
SUPER SET
2 & 3 with same weights
 
1) Rack Pulls (Start just above the knees)
Rack Pull
Important: Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight
.
When you miss the weight start dropping the weight 5% until you get 5 reps.

2) Standing Barbell Curls
Barbell Curl
 
3) Barbell Reverse Curls
Revese Curl
4) Sit Ups on Slant Board
Decline Sit Up
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3
Legs
1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
2) Leg Curls
Leg Curl