Week 79 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Flat Universal Machine Press

Flat Bench Press on Universal Machine

 

Triceps:

Delts:

SUPER SET
4, 5 & 6

3) Seated Overhead Extensions
with Super EZ curl bar
= 25 lbs.
Overhead Tricep Extensions

4) Dumbbell Front Raises
Dumbbell Front Raises

 

 

5) Dumbbell Side Raises
Dumbbell Side Raise

6) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise


Day 2

Back:

1) Pulldowns with chain handle

Front Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 

Biceps:

3) Standing Barbell Curls


Barbell Curl

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Advanced Workout
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SUPER SET
4 & 5
4) Universal Machine Shrugs
(facing in)
Shrug on Universal Machine

5) Lower-back Machine

Lower-back Machine


Day 3

Legs:

1) "Trotter" Leg Press
sled = 125 lbs.
Leg Presses

 
2) Ab/back Machine
Ab Machine
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