Week 80  - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Flat Cambered Barbell Press

Cambered Barbell
bar = 45 lbs.

Flat Bench Press with Cambered Bar

2) Seated Smith Machine Press
in front - touch chest
Seated Press on Smith Machine

 

Triceps:

 

3) Cable Front Raises with Rope handle

Cable Front Raise with Rope handle

4) Pushdowns
with the EZ Curl Handle

Tricep Pushdowns on Universal Machine

Day 2

Back:

SUPER
SET

1 & 2

1) Pulldowns

Front Lat Pulldown

2) Rack Pulls
(start just above the knee cap)
Rack Pull

 

Biceps:

3) Seated Dumbbell Curls
(with Back Support)
Alternating or Together
Seated Dumbbell Curl

4) Double Crunches

Double Ab Crunch

0 x Failure       ____
0 x Failure       ____
0 x Failure       ____
Day 3

Legs:

SUPER SET
1, 2 & 3

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Leg Curls (Blue & White)

Leg Curl

 

3) Seated Calf Raises

Seated Calf Raise

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