Week 198 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:

Triceps:

1) Seated Barbell Press (in squat/power rack)
Seated Front Barbell Press
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) Pushdowns


Tricep Pushdown

 
Chest:

SUPER SET
3, 4 & 5

3) Incline Barbell Press
Incline Bench Press

4) Flat Barbell Press
Flat Bench Press

 
5) Decline Barbell Press
Decline Bench Press

6) Hanging Leg Raises
Hanging Leg Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 2
Biceps:
1) Cable Curls


Standing Cable Curl

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Back:

SUPER SET
2 & 3

2) Bent Over Barbell Rows
(Underhand Grip)

Bent Over Barbell Row

3) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown
 
4) Dumbbell Shrugs
Dumbbell Shrug
5) Hyper-Extensions
Hyper-Extension
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3
Legs

SUPET SET
1, 2 & 3 after warm-ups

1) Single Leg - "Trotter" Leg Press
(Sled = 125 lbs)

Single Leg Press

2) Single Leg - Calf Raises on "Trotter" Leg Press

Single Calf Raise on Leg Press

   
3) Single Leg - Leg Curls
Single Leg Curl
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