Week 200 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

Chest:

1) Pushdowns with EZ Curl Handle
Tricep Pushdowns on Universal 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.


2) Flat Barbell Press

Flat Bench Press

 

Delts:

3) Upward Cable Crossovers
Upward Cable Crossover
4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine
 
SUPER SET
4 & 6 with same weight
5) Standing Dumbbell Front Raises
Dumbbell Front Raises
6) Standing Dumbbell Press
Standing Dumbbell Press
 
Day 2
Biceps:
1) Standing EZ Bar Curls
Barbell Curl
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.

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Advanced Workout
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Back:

SUPER SET
2 & 3

2) T-Bar Rows

T-bar Row

3) Universal Machine Shrugs

Shrug on Universal Machine

 
Day 3
Legs
1) Barbell Squats
Free Weight Squat

2) Crunches

Ab Crunches

0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____