Week 28 - 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

 

Delts:

2) Seated Smith Machine Press
(behind the head) (bar = 20lbs)
Behind the Neck Press on Smith Machine

3) Front Raises with Super EZ curl bar
= 25 lbs
Barbell Front Raise

 
Triceps:
4) Pushdowns on Pulldown Machine

Tricep Pushdown

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Day 2
Back:

SUPER
SET

1 & 2
1) Pulldowns
with handle
Front Lat Pulldown

NO STRAPS OR HOOKS
ON ANY EXERCISES

2) Barbell Pullovers
Barbell Pullover

 
SUPER
SET

3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) ab/Back Machine
Lower-back Machine

   
5) Cable Curls on Seated Row Machine

Standing Cable Curl
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Day 3

Legs:

1) Barbell Lunges (alternating)

Lunges with Barbell

SUPER SET last 6 sets with calves

2) Seated Calf Raises
Seated Calf Raise



 

3) Crunches
Ab Crunches

0 x Failure       ____
0 x Failure       ____
0 x Failure       ____
4) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x Failure       ____
0 x Failure       ____
0 x Failure       ____