Week 66 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Incline Smith Machine Press
Incline Bench Press on Smith Machine

2) Flat Cambered Barbell Press
Flat Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

 

Delts:

SUPER
SET

4 & 5

3) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

4) Lying Barbell Front Raises
Barbell Front Raise on Incline


 
Triceps:
5) Reverse Pec Deck
Reverse Pec Deck
6) Dumbbell Crossface
Lying Dumbbell Crossface
Day 2

Back:

1) 3/4 Deadlifts
from bottom of squat/power rack

3/4 Deadlift

or 1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

 

Biceps:

SUPER
SET

3 & 4

2) Dumbbell Curls over incline bench
Standing Dumbbell Preacher Curl

3) Hanging Leg Raises
Hanging Leg Raises
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
   
4) Hanging Knee Raises
Hanging Knee Raises
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____

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Day 3

Legs:

SUPER
SET

2 & 3

1) Barbell Squats

Free Weight SquatSquat Rack

2) Sissy Squats

Sissy Squats

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

   
3) Free Standing Calf Raises
Standing Calf Raise

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

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Advanced Workout
Copyright ©
TheTrainingStationInc.com