Week 55 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Cable Crossovers

Cable Crossover


 

Triceps:

Delts:
GIANT
SET

4 - 8

3) Pushdowns with Rope Handle
Tricep Pushdowns on Universal Machine

4) Seated Barbell Press
(in front)
Seated Barbell Press

 

5) Seated Dumbbell Press
Seated Dumbbell Press
6) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press
   

7) Standing Dumbbell Side Raises
Dumbbell Side Raise

8) Standing Dumbbell Front Raises
Dumbbell Front Raises
Day 2

Back:

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

2) One Arm T-Bar Rows

One Arm T-bar Row


 

Biceps:

SUPER SET
4 & 5

3) Preacher Curls
with EZ curl bar = 20 lbs

Preacher Curl

4) Universal Machine Shrugs
(facing in)
Shrug on Universal Machine

 

5) Good Morning
Good Mornings

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Day 3

Legs:

1) Hack Squats
Hack Squat

2) Ab Machine

Ab Machine