Week 21 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Cable Crossovers
Cable Crossover

2) Upward Cable Crossovers
Upward Cable Crossover

 

Delts:

3) Seated Smith Machine Press
(behind the neck)
Behind the Neck Press on Smith Machine

4) Dumbbell Front Raises
Dumbbell Front Raise

 
Triceps:
5) Pushdowns on Universal Machine

Tricep Pushdowns on Universal Machine

use a chain, the handle should hang about shoulder high
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Day 2

Back:

Biceps:

1) Seated Cable Rows
with smallest V handle

Seated Cable Row

2) Standing Barbell Curls


Barbell Curl

 

 

3) Close Grip Barbell Upright Rows

Close Grip Barbell Upright Row

4) Sit Ups on Slant Board
Decline Sit Up
Day 3

Legs:

SUPER
SET
1, 2
& 3

1) Leg Extensions
Leg Extension

2) Stiff Leg Deadlifts
Stiff Leg Deadlift
   
3) Seated Calf Raises
Seated Calf Raise
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