Week 53 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Triceps:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Skull Crushers
with straight bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

 

Delts:

SUPER SET
3 & 4

3) Dumbbell Front Raises

Dumbbell Front Raises

4) Seated Dumbbell Press

Seated Dumbbell Press

Day 2

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with smallest V shaped handle

Seated Cable Row

2) Dumbbell Shrugs

Dumbbell Shrug
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Biceps:

 

3) Standing Barbell Curls
with straight bar

Barbell Curl

4) Hyper-Extensions

Hyper-Extension

0 x Failure         ____ x ____
 
SUPER SET
5 & 6
5) Sit ups on Slant Board
Decline Sit Up
35 lbs x Failure       35 x ____
25 lbs x Failure       25 x ____
10 lbs x Failure       10 x ____
  0 lbs x Failure         0 x ____
6) Ab Roller
Ab Roller
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
Day 3

Legs:

SUPER SET
1 & 2

1) Vertical Leg Press
sled=0

Calf Raise on Vertical Leg Press

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine