Week 87 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

Triceps:

1) Seated Smith Machine Press
(in front, touch top of chest)

Seated Press on Smith Machine


2) Dumbbell Kickbacks

Dumbbell Kickbacks

 

Chest:
GIANT
SUPER
SET
3, 4, 5 & 6

3) Incline Dumbbell Flyes
Incline Dumbbell Fly

4) Flat Dumbbell Flyes
Flat Dumbbell Fly

   

5) Pec Deck
Pec Deck/Butterfly Machine

6) Cable Crossovers
Cable Crossover

Day 2

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 

 Biceps:

3) Dumbbell Concentration Curls

Concentration Curl

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

 
SUPER SET
4 & 5
4) Dumbbell Shrugs
Dumbbell Shrug
5) Hyper-Extensions
Hyper-Extension
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
0 x Failure        ____ x ____
Day 3

Legs:

SUPER SET
1 & 2

1) Barbell Squats
Free Weight SquatSquat Rack

2) Leg Press (Blue & White)

Leg Press

   
3) Sit Ups on Slant Board
Decline Sit Up
25 lbs x Failure       25 x ____
  0 lbs x Failure         0 x ____

4) Ab Bench

Ab Bench