Week 205 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

 

1) Flat Barbell Press

Flat Bench Press

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2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

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Delts
3) Close Grip Barbell Press
Close Grip Bench Press

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TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout

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Day 2
Back:

Biceps:

SUPER SET
2 & 3

1) Wide Grip Leverage Rows

Leverage Machine Rows

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2) Barbell Curls

Barbell Curl

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3) Dumbbell Hammer Curls
Hammer Curl

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4) Ab Roller

Ab Roller

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 3
Legs

SUPER SET
3 & 4

1) Front Hack Squats

Front Hack Squat

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2) Barbell Squats

Free Weight Squat

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