Week 39 - 3 days/week
Name: 		100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Delts:

1) Seated Front Press
(in power/squat rack)
Seated Front Barbell Press


TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright ©
TheTrainingStationInc.com
 

Triceps:

2) Seated Overhead Extensions
with EZ curl bar

Overhead Tricep Extensions

3) Pushdowns with Rope handle
on Cable Crossover machine
Tricep Pushdowns

 

Chest:

SUPER
SET
4 & 5
4) Decline Barbell Press
Decline Bench Press
5) Cable Crossovers
Cable Crossover
Day 2

Back:

SUPER
SET
2 & 3

1) Seated Cable Rows
with shaped handle
Seated Cable Row

2) Dumbbell Rows
Dumbbell Rows
 
3) Dumbbell Shrugs
Dumbbell Shrug

4) Preacher Curls with EZ curl bar

Preacher Curl

   
5) Hammer Curls with Rope handle
on Cable Crossover machine
Cable Hammer Curl
6) Sit ups on slant board
(on highest incline)
Decline Sit Up
0 x Failure              ____
0 x Failure              ____
0 x Failure              ____
Day 3

Legs:

SUPER SET
 2 & 3

1) "Bodysmith" Leg Press
(sled=0)

Leg Press

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure              ____
0 x Failure              ____
0 x Failure              ____
0 x Failure              ____
0 x Failure              ____