Week 70  - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Triceps:

1) Close Grip Smith Machine Press
(hands about 12 inches apart)
Close Grip Bench on Smith Machine

 

Chest:

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

3) Pec Deck

Pec Deck/Butterfly Machine

 
Delts:

1) Seated Rear Smith Machine Press
Behind the Neck Press on Smith Machine

2) Seated Rear Dumbbell Raises

Seated Dumbbell Rear Raise

Day 2

Back:

SUPER
SET

1 & 2

2) Standing EZ Bar Curls

= 20 lbs.
Barbell Curl

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Biceps:

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

2) Pulldowns
with smallest V-shaped handle
Front Lat Pulldown

Day 3

Legs:

1) Smith Machine Squats
Squats on Smith Machine

2) Leg Curls

Leg Curl

   
3) Leg Extensions
Leg Extension
4) Universal Machine Calf Raises
Universal Machine Calf Raises
 
SUPER
SET

5 & 6
5) Hanging Leg Raises
Hanging Leg Raises

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

6) Ab Roller
Ab Roller

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