Week 89 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Triceps:

Chest:

1) Close Grip Barbell Press
(approx. 12 inches apart)

Close Grip Bench Press

2) "Futron" Incline Barbell Press
Incline Bench Press

 

Delts:

3) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

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Day 2

Biceps:

Back:

1) Standing Barbell Curls

Barbell Curl

2) Dumbell Rows
Dumbbell Rows

 
Day 3
Legs:

1) "Bodysmith" Leg Press
sled=0
Leg Press



2) Leg Press (blue & white)
sled=75
Leg Press

   
3) "Trotter" Leg Press (green & white)
sled=125
Leg Presses



4) Seated Calf Raises
Seated Calf Raise
   

5) Double Crunches
Double Ab Crunch

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

6) Gaspari's
Standing Dumbbell Serratus Crunch