Week 64 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

1) Incline Barbell Press
(Blue & White)
Incline Bench Press

2) Pec Deck
Pec Deck/Butterfly Machine

 

Triceps:

Delts:

3) Seated Overhead Extensions
with straight barbell

Overhead Tricep Extensions

4) Seated Barbell Press
(behind the head)

Behind the Neck Barbell Press


Day 2

Back:

SUPER
SET

1 & 2

1) T-bar Rows
----o----

T-bar Row

2) Seated Cable Rows
with V shaped handle

Seated Cable Row

 
SUPER
SET

3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug

4) Hyper-Extensions
Hyper-Extension
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
 
Biceps:

5) Standing Barbell Curls

Barbell Curl

6) Sit Ups on Sland Board
(top hole)

Decline Sit Up

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

Day 3

Legs:

1) Hack Squats
Hack Squat

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