Week 46 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press

2) Flat Dumbbell Flyes
Flat Dumbbell Fly
 

Delts:

Triceps:

3) Seated Dumbbell Press

Seated Dumbbell Press


4) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

Day 2

Back:

SUPER
SET
2 & 3

1) Pulldowns

Front Lat Pulldown

2) Close Grip Leverage Rows

Leverage Machine Rows

 
3) Dumbbell Shrugs
Dumbbell Shrug
4) Standing Dumbbell Curls

Alternating Dumbbell Curls
   
5) Hyper-Extensions
Hyper-Extension
0 x Failure             ____
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Day 3

Legs:

1) Smith Machine Squats
bar = 20 lbs.
Squats on Smith Machine

(you can pause, but do not rack the weight until you reach 100 reps)
2) Sit Ups on Slant Board
Decline Sit Up

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