Week 34 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

1) Seated Smith Machine Press
(in front) (touch chest)

Seated Press on Smith Machine

2) Alternating Dumbbell Side & Front Raises

Dumbbell Side Raise  Dumbbell Front Raises

 

Triceps:

3) Seated Overhead Extensions
with straight barbell

4) Dumbbell Crossface
Lying Dumbbell Crossface

 

Chest:

SUPER
SET

5 & 6

5) Flat Dumbbell Press
Flat Dumbbell Bench Press
6) Cable Crossovers
Cable Crossover
Day 2

Back:

SUPER
SET

2, 3 & 4

1) Pulldowns

Front Lat Pulldown

2) Pullups with V shaped handle
Close Grip Pull UpsPower Rack/Squat Rack


0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
If you can't do Pullups, substitute Pulldowns with V shaped handle with 60% of #1

 
3) Barbell Shrugs
Barbell Shrug
4) ab/Back Machine
Lower-back Machine
   
5) Standing Barbell Curls
Barbell Curl
6) Dumbbell Curls over an Incline bench
Standing Dumbbell Preacher Curl
Day 3

Legs:


SUPER SET
1 & 2

1) Front Hack Squats
Front Hack Squat
Facing in, toes on the floor.

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

 
3) AB/back Machine
Ab Machine
Lay back as far as possible

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