Week 90 - 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) Incline Dumbbell Flyes

Incline Dumbbell Fly

 

Delts:

3) Seated Dumbbell Press

Seated Dumbbell Press

4) "Pee Wee Herman" Dumbbell Side Raises

Dumbbell Side Raise

 
Triceps:

5) Pushdowns
Tricep Pushdowns

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Day 2

Back:

Biceps:

1) T-Bar Rows

T-bar Row

2) Incline Dumbbell Curls

Incline Dumbbell Curl

3) Torso Track
Torso Track
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
 
Day 3

Legs:

SUPER
SET

2 & 3

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine


2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

3) Standing Calf Raises
Universal Machine Calf Raises