Week 54 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:

1) Seated Smith Machine Press
(behind the head)

Behind the Neck Press on Smith Machine

2) Seated Overhead Extensions
with Super EZ curl bar

=25lbs
Overhead Tricep Extensions

 

Chest:

GIANT
SET

3 - 8

3) Incline Barbell Press
Incline Bench Press

4) Flat Barbell Press

Flat Bench Press

   
5) Decline Barbell Press
Decline Bench Press

6) Incline Dumbbell Flyes
Incline Dumbbell Fly

   
7) Flat Dumbbell Flyes
Flat Dumbbell Fly
8) Decline Dumbbell Flyes
Decline Dumbbell Fly
Day 2

Back:

1) Pulldowns
with shaped handle
Front Lat Pulldown

2) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows
 

Biceps:

SUPER SET
4 & 5

3) Standing Dumbbell Curls
Alternating Dumbbell Curls

4) Smith Machine Shrugs
Shrugs on Smith Machine
 
5) Lower-back Machine
Lower-back Machine
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Day 3

Legs:

SUPER SET
1 & 2

1) Smith Machine Squats

Squats on Smith Machine

2) One Legged - Leg Press
Single Leg - Leg Press

 
SUPER SET
3 & 4
3) Gasparis
Standing Dumbbell Serratus Crunch
4) Torso Track
Torso Track
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____