Week 201 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) "Futron" Incline Cambered Barbell Press
Incline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.
2) Wide Stance Push Ups

Push Ups

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

Delts:

3) Seated Universal Machine Press

Seated Press on Universal Machine

4) "Pee Wee" Dumbbell Side Raises

Dumbbell Side Raise

 
Triceps:
5) Skull Crushers with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions

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Advanced Workout

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Day 2
Back:
1) One Arm Seated Cable Rows
One Arm Seated Cable RowSingle handle
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Biceps:
2) Standing Dumbbell Curls
Dumbbell Curl

3) Ab Bench
Ab Bench
 
Day 3
Legs

SUPER SET
2 & 3

1) Smith Machine Squats

Squats on Smith Machine

2) Single Leg - Leg Extensions

Single Leg Extension


   
3) Calf Raises on Smith Machine
Smith Machine Calf Raise

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Advanced Workout
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