Week 65 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

Chest:

1) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

2) Flat Dumbbell Press

Flat Dumbbell Bench Press


 

Delts:

3) Incline Dumbbell Flyes

Incline Dumbbell Fly

4) Seated Front Smith Machine Press
Seated Press on Smith Machine

   
5) Cable Rope Front Raises
Cable Front Raise with Rope handle
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Day 2

Biceps:

Back:

1) Cable Curls
on Seated Row Machine
with EZ curl handle

Standing Cable Curl

2) Pulldowns
with shaped handle

Front Lat Pulldown

 
SUPER
SET

4 & 5

3) One Arm Seated Cable Rows
One Arm Seated Cable RowSingle handle

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

   

5) Lower-back Machine
Lower-back Machine

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Day 3

Legs:

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine


2) Leg Curls (blue & white)
Leg Curl


   
3) Seated Calf Raises
Seated Calf Raise
4) Gaspari's
Standing Dumbbell Serratus Crunch