Week 197 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Flat Smith Machine Press

Flat Bench Press on Smith Machine


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.

 
Delts:
2) Seated Arnold Dumbbell Press

Arnold Press

3) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

 
Triceps:
4) Dumbbell Crossface
Lying Dumbbell Crossface
5) Pushdowns with Rope Handle
Rope handleTricep Pushdowns
 
Day 2
Biceps:
1) Dumbbell Preacher Curls

Preacher Curl

2) Rope Hammer Curls
Rope handleCable Hammer Curl
 
Back:

SUPER SET
3 & 4

3) Close Grip Leverage Rows

Leverage Machine Rows

4) Barbell Pullovers
Barbell Pullover
 
5) Lower-back Machine
Lower-back Machine
6) Double Crunches
Double Ab Crunch
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3
Legs

SUPET SET
2 & 3

1) Smith Machine Squats
Squats on Smith Machine
2) Standing Leg Curl

Standing One Leg - Leg Curl

   
3) Smith Machine Calf Raises
Smith Machine Calf Raise
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