Week 77 - 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

 

Delts:

1) Seated Barbell Press
(behind the neck)
Behind the Neck Barbell Press

2) Cable Side Raises
Cable Side Raise

 

Triceps:

1) Skull Crushers with straight barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions

3) Cable Kickbacks (underhand grip)
Underhand Cable Tricep Kickbacks


Day 2

Biceps:

1) Preacher Curls with EZ curl bar

Preacher Curl

2) Cable Crossover Curls
Cable Crossover Curl

 

Back:

SUPER SET
3 & 4

3) Close Grip Leverage Rows

Leverage Machine Rows

4) Pulldowns

Front Lat Pulldown

   

5) Dumbbell Shrugs
(Descending Set)

Dumbbell Shrug

6) Lower-back Machine
Lower-back Machine

50% x 20-30         ____ x ____

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Day 3

Legs:

1) Smith Machine Lunges
Lunges on Smith Machine

2) Smith Machine Calf Raises
Smith Machine Calf Raise

 
SUPER SET
3 & 4

3) Ab Roller
Ab Roller

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

4) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift

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