Week 30  - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Decline Barbell Press
Decline Bench Press

2) Upward Cable Crossovers
Upward Cable Crossover

 

Delts:

3) Dumbbell Side Raises
Dumbbell Side Raise


Use Side
Raise weight
on all 3
exercises
100 reps each

4) Dumbbell Front Raises
Dumbbell Front Raises

 
Triceps:

5) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise

6) Cable Kickbacks
Underhand Grip
Underhand Cable Tricep KickbacksSingle handle

Day 2
Back:
1) Close Grip Leverage Row Machine (bottom handles)
Leverage Machine Rows
2) Dumbbell Rows
Dumbbell Rows
 
3) Cable Curls
on Cable Crossover Machine
Cable Crossover Curl

4) Dumbbell Shrugs
Dumbbell Shrug

Day 3

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

2) Hanging Leg Raises

Hanging Leg Raises

0 x Failure
0 x Failure
0 x Failure
0 x Failure
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