Week 78 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Universal Machine Press
Seated Press on Universal Machine

 

Triceps:

Chest:

SUPER SET
3 & 4

2) Pushdowns with rope handle
Tricep Pushdown

3) Low Incline Smith Machine Press
Low Incline Bench Press on Smith Machine

 

 

4) Decline Barbell Press
Decline Bench Press

5) Hanging Leg Raises
Hanging Leg Raises
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____

Day 2

Back:

1) Bent Over Barbell Rows
(Underhand Grip)

Bent Over Barbell Row

2) Pulldowns
with handle
Front Lat Pulldown

 

Biceps:

3) Incline Dumbbell Curls

Incline Dumbbell Curl

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SUPER SET
4 & 5
4) Barbell Shrugs
Barbell Shrug

5) Hyper-Extensions
Hyper-Extension
35 lbs x Failure         35 x ____
25 lbs x Failure         25 x ____
10 lbs x Failure         10 x ____
  5 lbs x Failure           5 x ____
  0 lbs x Failure           0 x ____

Day 3

Legs:

SUPER SET
1 & 2

1) Leg extensions

Leg Extension

2) Hack Squats

Hack Squat

 
SUPER SET
3 & 4

3) Leg Curls
Leg Curl

4) Standing Calf Raises
Universal Machine Calf Raises