Week 47 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

SUPER SET
1 & 2

1) Cable Crossovers
Cable Crossover

2) Pec Deck
Pec Deck/Butterfly Machine
 

Delts:

SUPER SET
4 & 5 with #4
weights

3) Standing Dumbbell Side Raises

Dumbbell Side Raise


4) Barbell Front Raises
Barbell Front Raise

5) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
 
Triceps:
6) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

7) Pushdowns on Cable Crossover w/Rope handle
Tricep Pushdowns

Day 2

Back:

1) Deadlifts
Deadlift

or
1) Seated Cable Rows
with smallest V shaped handle
Seated Cable Row

 
3) Cable Curls on Cable Crossover
w/EZ curl handle

Cable Curls

 
5) Standing Barbell Curls
Barbell Curl

Day 3

Legs:

SUPER SET
2 & 3

1) Front Hack Squats
(facing in - toes on floor)
down to 90 degrees
Front Hack Squat
2) Hack Squats
(facing out - feet up high)
all the way down
Hack Squat

Use #1 weight

10% x Failure
10% x Failure
10% x Failure
10% x Failure
10% x Failure



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3) Seated Calf Raises
Seated Calf Raise
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