Week 82 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Delts:

1) Seated Smith Machine Press
(behind the head)
Behind the Neck Press on Smith Machine

 

Triceps:

Chest:

2) Cable Kickbacks
(palm up)
Underhand Cable Tricep KickbacksSingle handle

3) Flat Barbell Press
Flat Bench Press
You can pause (holding the weight on your chest), but don't stop until you reach 500.

 
Day 2

Back:

SUPER SET
2, 3 & 4

1) T-Bar Rows
with ---o--- handle

T-bar Row

2) Dumbbell Rows

Dumbbell Rows

 

Biceps:

3) Barbell Shrugs
Barbell Shrug

4) Good Mornings
Good Mornings

   

5) Cable Crossover Curls
Cable Crossover Curl

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Day 3

Legs:

1) Vertical Leg Press
(sled = 0)

Vertical Leg Press

SUPER SET Last 5 Sets
with same weight

2) Calf Raises on Vertical Leg Press
Calf Raise on Vertical Leg Press

 

 

80% x Failure            ____ x ____
60% x Failure            ____ x ____
40% x Failure            ____ x ____
20% x Failure            ____ x ____
10% x Failure            ____ x ____

   

3) Ball Crunches
Ball Crunches

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