Week 32 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest
&
Delts
&
Triceps

1) Flat Barbell Press

Flat Bench Press

2) Seated Barbell Press
behind the head
Behind the Neck Barbell Press

SUPER SET
last 6 sets with #3

 

 

3) One Arm Cable Side Raise
One Arm Cable Side Raise


4) Close Grip Barbell Press

Close Grip Bench Press

Day 2

Back:


1) 3/4 Deadlifts
3/4 Deadlift
Start with bar sitting on the bottom of the squat/power rack.



+/- 5% x 1?              ____ x ____
+/- 5% x 1?              ____ x ____
+/- 5% x 1?              ____ x ____
+/- 5% x 1?              ____ x ____
+/- 5% x 1?              ____ x ____
Important: Don't do more than one rep on the 100% set.

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight, then you're done.

If you miss the 100% decrease the weight 5% and try again, repeat until you get 2 reps, then you're done.
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SUPER
SET

2 & 3
2) Incline Dumbbell Curls

Incline Dumbbell Curl
3) Cable Curls on Cable Crossover with EZ curl handle

Cable Curls
Day 3

Legs:

SUPER
SET

1, 2 & 3 starting with set #7

1) Vertical Leg Press
Sled = 0 lbs.
Vertical Leg Press

2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press
Use Leg Press Weights ____ x ____
____ x ____
____ x ____
____ x ____
 
3) Universal Machine Leg Curls
Leg Curls on Universal Machine
3) Torso Track
Torso Track
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____