Week 59 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Upward Cable Crossovers

Upward Cable Crossover

 

Triceps:

Delts:

3) Seated Overhead Dumbbell Extensions
(1 dumbbell - 2 hands)
Tricep Overhead Dumbbell Extensions

4) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises


Day 2

Back:

SUPER
SET

1 & 2

with
same
weight

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

2) Barbell Shrugs

Barbell Shrug

 

Biceps:

3) Standing Barbell Curls
Barbell Curl

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Day 3

Legs:

1) Barbell Hack Squats or Barbell Squats

Barbell Hack Squats - Free Weight Hack Squats    or     Free Weight Squat

2) Ball Crunches

Ball Crunches

0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____