Week 44 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:

1) Seated Universal Machine Press
(facing in)
with lower-back support


Seated Machine Press

2) Pushdowns
on Universal Machine


Tricep Pushdowns on Universal Machine

 

Chest:

3) Flat Dumbbell Flyes

Flat Dumbbell Fly

4) Cable Crossovers

Cable Crossover

Day 2

Back:

1) Pulldowns
with Shaped Handle
Front Lat Pulldown

2) Pull ups or Pulldowns
Pull Ups
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
 
3) Seated Dumbbell Curls
with No Back Support

Seated Dumbbell Curls

4) Barbell Shrugs
Barbell Shrug
 
5) ab/Back Machine
Lower-back Machine
6) Ab Roller
Ab Roller

0 x Failure           ____
0 x Failure           ____
0 x Failure           ____

Day 3

Legs:

SUPER SET
2 & 3

1) One Leg - Leg Press
(blue & white machine)
sled=75
Single Leg - Leg Press

2) Leg Curls (blue & white)
Leg Curl

   
3) Calf Raises on Leg Press
Calf Raise on Leg Press

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