Week 67 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Flat Barbell Press

Flat Bench Press

 

Triceps:

2) Overhead Cable Extensions
on Pulldown machine

Overhead Cable Extensions

3) Pushdowns
with rope handle
on Cable Crossover Machine
Tricep Pushdowns

 

Delts:

SUPER
SET

4 & 5

4) Dumbbell Side Raises

Dumbbell Side Raise

5) Dumbbell Front Raises
Dumbbell Front RaisesDumbbell Front Raise
Day 2

Biceps:

1) Incline Dumbbell Curls

Incline Dumbbell Curl

2) Cable Hammer Curls
with rope handle
Cable Hammer CurlRope handle
 

Back:

3) Seated Cable Rows
with straight handle
Seated Cable Row

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

   
5) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows

6) Dumbbell Shrugs
Dumbbell Shrug

Day 3

Legs:

SUPER
SET

Last 5 sets with Calves

1) "Trotter" Leg Press
Sled=125 lbs.
Leg Presses

2) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises

Use leg press weights
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
   
3) Ab Machine
Ab Machine
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright ©
TheTrainingStationInc.com