Week 33 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest
&
Delts
&
Triceps

1) Low Incline Smith Machine Press
Use a Flat Bench and a Wooden Box
Low Incline Bench Press on Smith Machine

2) Barbell Front Raises
Barbell Front Raise

SUPER SET
2 & 3

 

 

3) Reverse Peck Deck

Reverse Pec Deck

4) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

Day 2

Back:

SUPER
SET

1, 2 & 3

1) T-bar Rows

T-bar Row

2) Seated Cable Rows
with shaped handle
Seated Cable Row

 
3) Universal Machine Shrugs
Shrug on Universal Machine

4) Seated Dumbbell Curls
Lean against back support

Seated Dumbbell Curl
Together or Alternating

Day 3

Legs:


SUPER SET
last 5 sets with #2

1) Barbell Hack Squats
Barbell Hack Squats - Free Weight Hack Squats

Probably the most awkward exercise ever, but try to suffer through it anyway.

2) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises

 
3) Ab Bench
Ab Bench

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