Week 43 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:

1) Decline Barbell Press
Decline Bench Press

 

Delts:

2) Seated Presses
on Universal Machine
(facing away with no back support)
Seated Press on Universal Machine

3) Wide Grip Upright Rows
on Universal Machine
(facing the machine)
Universal Machine Upright Rows

 

Triceps:

4) Skull Crusher
with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

5) One Arm Overhead Cable Ext.
One Arm Tricep Overhead ExtensionSingle handle

Day 2

Back:

1) Seated Cable Rows
with Little V shaped handle
Seated Cable Row
2) Dumbbell Shrugs
Dumbbell Shrug
   
3) Standing EZ Bar Curls
with EZ Curl Bar

Barbell Curl

4) One Arm Cable Curls
Single handleCable Curls

 
SUPER
SET

5 & 6
5) Hyper-Extensions
Hyper-Extension
0 x Failure                 ____
0 x Failure                 ____
0 x Failure                 ____
0 x Failure                 ____
6) Ab Bench
Ab Bench

Day 3

Legs:

1) Univesal Machine
Leg Extensions

Leg Extensions on Universal Machine

2) Universal Machine Leg Curls
Leg Curls on Universal Machine

   
3) Universal Machine Standing Calf Raises
Universal Machine Calf Raises

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