Week 48 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

Triceps:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

2) Seated Smith Machine Press
(in front)

Seated Press on Smith Machine
 

 

3) Seated Dumbbell Rear Raises

Seated Dumbbell Rear Raise
4) Overhead Cable Extensions
with Rope handle
Cable Overhead Tricep Extension

Day 2

Back:

SUPER SET
1 & 2

with
same
weights

1) Pulldowns
with smallest V shaped handle

Front Lat Pulldown

2) T-Bar Rows
Bar = 0 lbs.
T-bar Row

 

3) Cable Curls
with EZ curl handle

Cable Curls

4) Ab Machine
Ab Machine

Day 3

Legs:

SUPER SET
1, 2 & 3

1) Leg Extensions
Leg Extension

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

   
3) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises

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