Week 98 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

 

Triceps:
Delts:
SUPER SET
4 & 5 with same weight

3) Dumbbell Kickbacks

Dumbbell Kickbacks

4) Seated Barbell Press
(Behind the head)
Behind the Neck Barbell Press

 

5) Seated Barbell Press
(In front)
Seated Barbell Press

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Day 2

Back:

1) Pulldowns
with shaped handle
Front Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 

Biceps:

3) Dumbbell Concentration Curls

Concentration Curl

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SUPER SET
4 & 5

4) Dumbbell Shrugs
Dumbbell Shrug

5) Lower-back Machine
Lower-back Machine

 
Day 3

Legs:

SUPER SET
2 & 3

1) Leg Press (Blue & White)
Leg Press

2) Ab Bench
Ab Bench

3) Ball Crunches
Ball Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____