Week 86 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Chest:

Delts:

1) Low Incline Smith Press

Low Incline Bench Press on Smith Machine

2) Alternating Dumbbell Side Raises & Dumbbell Front Raises

Dumbbell Side Raise
Dumbbell Front Raises
 

Triceps:

3) Underhand Pushdowns
with chain or cloth handle

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Day 2

Biceps:

Back:

 

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

2) Pulldowns
with smallest V-shaped handle
Front Lat Pulldown

 

3) Straight Arm Pulldowns
with straight handle
Straight Arm Pulldowns

4) Barbell Shrugs
Barbell Shrug

   
6) Seated Stick Twist
lean forward & turn
touch elbow to middle thigh
0 x Failure        ____ x ____
0 x Failure        ____ x ____
Day 3

Legs:

SUPER SET
2 & 3

1) Leg Curls (Blue & White)

Leg Curl

2) Leg Extensions (Blue & White)
Leg Extension

3) Seated Calf Raises
Seated Calf Raise