Week 41 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Triceps:
1) Close Grip Barbell Press
(shoulder width)

Close Grip Bench Press


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Chest:

2) Flat Dumbbell Press
Flat Dumbbell Bench Press

3) Flat Dumbbell Flyes
Flat Dumbbell Fly
 

Delts:

4) Dumbbell Front Raises
Dumbbell Front Raises

5) Cable Side Raises
Cable Side Raise

   
6) Seated Dumbbell Rear Raises
Seated Dumbbell Rear Raise
7) "Pee Wee Herman" Dumbbell Side Raises
Dumbbell Side Raise
Day 2

Biceps:

Back:

1) Standing Cable Curls
(on seated row machine)
with EZ curl handle


Standing Cable Curl


2) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

Day 3
Legs:
1) Leg Press (sled=75)
Leg Press
2) Leg Curls
Leg Curl
   
3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

4) Calf Raises on the Leg Press
Calf Raise on Leg Press
   
5) Double Crunches
Double Ab Crunch
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
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