Week 69 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Triceps:

3) Pushdowns

Tricep Pushdown

4) Cable Kickbacks (underhand)
Underhand Cable Tricep KickbacksSingle handle

 
Delts:

5) Seated Front Barbell Press
Seated Barbell Press

6) Barbell Front Raises
Barbell Front Raise

Use #5 Weight

Day 2

Back:

SUPER
SET

1 & 2

1) Pulldowns
with handle

Front Lat Pulldown

2) Close Grip Leverage Rows
(lower handles)

Leverage Machine Rows

 
Biceps:

3) Standing Dumbbell Curls

Alternating Dumbbell Curls

4) Cable Crossover Curls
Cable Crossover Curl


Day 3

Legs:

SUPER
SET

1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

   
4) Ab Bench
Ab Bench
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