Week 74 - 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

2) Incline DB Flyes

Incline Dumbbell Fly

 

Triceps:

Delts:

SUPER
SET

4 & 5

3) Overhead Cable Extensions
with Rope Handle
Overhead Cable Extensions

4) Seated Dumbbell Press

Seated Dumbbell Press

   

5) Dumbbell Front Raises

Dumbbell Front Raises

6) Dumbbell Side Raises
Dumbbell Side Raise

5% x Failure        ____ x ____

Use last weight of #5

Day 2

Back:

1) T-Bar Rows

T-bar Row

2) Pulldowns
with handle
Front Lat Pulldown

 
Biceps:

3) High Incline Dumbbell Curls

High Incline Dumbbell Curls

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Advanced Workout
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SUPER
SET

3 & 4
4) Close Grip Upright Rows
Close Grip Barbell Upright Row
5) Hyper-extensions
Hyper-Extension
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
Day 3

Legs:

1) Smith Machine Squats
Bar = 20 lbs.
Squats on Smith Machine

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Advanced Workout
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TheTrainingStationInc.com
 
SUPER
SET

2 & 3
2) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
0 x Failure
____
____
____

3) Crunches

Ab Crunches

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