Week 68 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Universal Machine Press
facing in - with lower-back support
Seated Machine Press

 

Triceps:

Chest:

1) Skull Crushers
with EZ curl bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions
= 20 lbs.

1) "Futron" Incline Barbell Press
Incline Bench Press

 


Day 2

Back:

Biceps:

1) Dumbbell Rows

Dumbbell Rows

2) Preacher Curls
with EZ curl bar

Preacher Curl
= 20 lbs.

 

SUPER
SET

3 & 4

2) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension

35lbs x Failure       35 x ____
25lbs x Failure       25 x ____
10lbs x Failure       10 x ____
 5 lbs x Failure         5 x ____
 0 lbs x Failure         0 x ____

 
SUPER
SET

5 & 6
5) Double Crunches
Double Ab Crunch
0 x Failure       ____
0 x Failure       ____
0 x Failure       ____

6) Crunches
Ab Crunches

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

Day 3

Legs:

SUPER
SET

2 & 3

1) Vertical Leg Press
Vertical Leg Press

2) Barbell Lunges
Lunges with Barbell

   
3) Seated Calf Raises
Seated Calf Raise
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright ©
TheTrainingStationInc.com