Week 76 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

SUPER
SET

1 & 2

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Cable Crossovers

Cable Crossover

 

Delts:

3) Seated Barbell Press (in front)
Seated Front Barbell Press

4) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

 

Triceps:

5) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

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Advanced Workout
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Day 2

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row


2) Smith Machine 3/4 Deadlifts

3/4 Smith Machine Deadlift

 
Biceps:

3) Standing EZ Bar Curls
Barbell Curl

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
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TheTrainingStationInc.com


Day 3

Legs:

SUPER SET
2 & 3

1) Leg Press (blue & white)
Sled = 75

Leg Press

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

 

3) Seated Calf Raises
Seated Calf Raise

4) Ab Bench

Ab Bench