Week 88 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1
Chest:

1) Flat Smith Machine Press
(bar = 20 lbs)
Flat Bench Press on Smith Machine

2) Incline Cambered Barbell Press
Incline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs

 

Triceps:

Delts:

3) Overhead Cable Extensions
with long chain & straight handle
Overhead Cable Extensions

4) Barbell Front Raises
Barbell Front Raise
 
Day 2

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with chain handle

  Seated Cable Row

2) Rack Pulls
(starting just above the knee cap)

Rack Pull

 
Biceps:

3) Cable Curls
with short chain & EZ curl handle


Standing Cable Curl

4) Hanging Leg Raises

Hanging Leg Raises

0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
 
Day 3
Legs:

1) Smith Machine Squats
(bar = 20 lbs)

Squats on Smith Machine

Go up until you can't do 5 FULL STRICT reps, then you are done.

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