Week 40  - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Barbell Press

Incline Bench Press


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Triceps:
2) Underhand Pushdowns
with chain or cloth handle
3) Close Grip Dips
Dips
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
 

Delts:

SUPER SET
4 & 5
with same weights

4) Barbell Front Raises

Barbell Front Raise
5) Wide Grip Barbell Upright Rows
(shoulder wide)

Wide Grip Barbell Upright Row
Day 2

Back:

1) Pulldowns

Front Lat Pulldown

2) One Arm Seated Cable Rows
One Arm Seated Cable RowSingle handle

 
Biceps:
3) Incline Dumbbell Curls
elbows back and head on bench

Incline Dumbbell Curl
4) Barbell Concentration Curls
Barbell Concentration Curls
 
SUPER SET
5 & 6
3) Universal Machine Shrugs (facing in)
Shrug on Universal Machine

4) ab/Back Machine
Lower-back Machine

Day 3

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

2) Ab Machine

Ab Machine