Week 199 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:
1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

  Triceps:

Delts:

3) Close Grip Barbell Press

Close Grip Bench Press

4) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises


 
Day 2
Biceps:
1) Preacher Curls with Straight Barbell

Preacher Curl

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Back:

SUPER SET
3, 4 & 5

2) Pulldowns

Front Lat Pulldown
3) Pull Ups with V-Shaped Handle
Close Grip Pull UpsPower Rack/Squat Rack 
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
   
4) Barbell Shrugs
Barbell Shrug
5) Lower-Back Machine
Lower-back Machine
 
Day 3
Legs
1) Hack Squats
Sled = 0 lbs.

Hack Squat

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) Gaspari's

Standing Dumbbell Serratus Crunch