Week 37 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press

2) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell =45 lbs

 

Delts:

3) Standing Dumbbell Press
Standing Dumbbell Press

4) Rope Front Raises
Cable Front Raise with Rope handle

 

Triceps:

SUPER
SET

5 & 6

5) Pushdowns with Straight Handle

Tricep Pushdowns

6) Skull Crushers
with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions
Day 2

Back:

SUPER
SET

2 & 3

1) Rack Pulls
Starting position is just above the knee cap
Rack Pull

2) Cable Curls with EZ Curl Handle

Cable Curls

 
3) Standing EZ Bar Curls

Barbell Curl

4) Hanging Knee Raises

Hanging Knee Raises

0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
Day 3

Legs:

SUPER SET
2, 3 & 4

1) Leg Extensions
Leg Extension

2) Leg Curls
Leg Curl

   
3) Sissy Squats
Sissy Squats
35lbs x Failure           ____
25lbs x Failure           ____
10lbs x Failure           ____
  5lbs x Failure           ____
  0lbs x Failure           ____
4) Seated Calf Raises
Seated Calf Raise

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