Week 83 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Cable Crossover

Cable Crossover

 

Triceps:

 

3) Pushdowns with straight handle
Tricep Pushdown

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Delts:
SUPER SET
4, 5, 6 & 7
with #1's weight

4) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press

5) Seated Barbell Press
(in front)
Seated Barbell Press

   
6) Barbell Front Raises
Barbell Front Raise
7) Wide Grip Barbell Upright rows
Wide Grip Barbell Upright Row
Day 2

Back:

SUPER SET
2 & 3

1) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

2) Pull Ups with V shaped handle
Close Grip Pull UpsPower Rack/Squat Rack
if you cant do pull ups do pulldowns instead

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

Biceps:

3) Dumbbell Shrugs
Dumbbell Shrug

4) Standing Dumbbell Curls
(alternating or together)
Alternating Dumbbell Curls

   
5) Forearm Wrist Roller
Forearm Roller
5lbs x Failure          5 x ____
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Day 3

Legs:

1) "Bodysmith" Hack Squats
Sled = 0 lbs.
Bodysmith Hack Squats

 
SUPER SET
2 & 3

2) Sit ups on Slant Board
Decline Sit Up

0 x Failure           ___
0 x Failure           ___
0 x Failure           ___
3) Side Plank
(Hold for as long as you can)
Side Plank
____ seconds
____ seconds
____ seconds