Week 97 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1

Delts:

1) Seated Front Smith Machine Press

Seated Press on Smith Machine

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Triceps:

2) Pushdowns

Tricep Pushdown

3) One Arm Overhead Dumbbell Extension
Seated One Arm Overhead Extensions
 
Chest:

4) Decline Barbell Press
Decline Bench Press
GO DOWN UNTIL YOU GET 50 REPS ON BOTH #4 & #5

5) Cable Crossovers

Cable Crossover

Day 2

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Pulldowns

Front Lat Pulldown

 

Biceps:

3) Standing Barbell Curls

Barbell Curl

4) High Incline Dumbbell Curls
High Incline Dumbbell Curls
 
SUPER SET
5 & 6
5) Barbell Shrugs
Barbell Shrug

6) 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
2 & 3

1) Smith Machine Squats
Bar=20lbs

Squats on Smith Machine

2) Leg Curls
Leg Curl

3) Smith Machine Calf Raises
Smith Machine Calf Raise

 
SUPER SET
4 & 5
4) Crunches
Ab Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
5) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____