Week 60 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Triceps:

1) Pushdowns
on Universal Machine


Tricep Pushdowns on Universal Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Chest:

Delts:

3) Cable Crossovers
Cable Crossover

4) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press

   

5) Barbell Front Raises
Barbell Front Raise

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Advanced Workout
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Day 2

Biceps:

Back:

1) Preacher Curls
with straight barbell

Preacher Curl

2) Pulldowns


Front Lat Pulldown

 

SUPER
SET

3 & 4

3) T-Bar Rows
with V shaped handle
T-bar Row

4) Smith Machine Shrugs
Shrugs on Smith Machine

 

5) ab/Back Machine
Lower-back Machine

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Day 3

Legs:

SUPER SET
1 & 2

1) Leg Extensions

Leg Extension

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

3) Ab Bench
Ab Bench