Week 7 (optional)   6-7 Week Workout     3 days/week
Name:
REPETITION WEEK       100% = 1 rep max.
Minimum rest between sets

Day 1
Chest:
1) Flat Barbell Press
Flat Bench Press
Delts:
2) Seated Front Barbell Press
Seated Barbell Press in Front
 
Triceps:

3) Pushdowns
Straight Handle
Tricep Pushdown

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Day 2
Back:
1) Close Grip Leverage Rows
Leverage Machine Rows
Biceps:
2) Standing Cable Curls
(EZ curl handle)
EZ curl handle
Cable Curls
 
Traps:
3) Barbell Shrugs
Barbell Shrugs
Lower-back:
4) Hyper-Extensions
Hyper-Extensions
0 x Failure           0 x ____
0 x Failure           0 x ____
0 x Failure           0 x ____


Day 3
Legs:
1) Leg Extensions
Leg Extensions
2) Leg Curls
Leg Curls
   
3) Free Standing Calf Raises
Free Standing Calf Raise
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____