Week 99 - 3 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1

Chest:

1) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

 

Triceps:

2) Flat Barbell Press

Flat Bench Press

3) Incline Dumbbell Flyes
Incline Dumbbell Fly

 

Delts:
SUPER SET
4 & 5 with same weight

4) Dumbbell Side Raises

Dumbbell Side Raise

5) Dumbbell Front Raises
Dumbbell Front Raises

 
Day 2

Biceps:

1) Standing Dumbbell Curls
Alternating Dumbbell Curls

 

Back:

2) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

3) Seated Cable Rows
with shaped handle
Seated Cable Row

 
SUPER SET
4 & 5
4) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row

5) 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
1 & 2

1) Barbell Squats

Free Weight Squat

2) Universal Machine Calf Raises

Universal Machine Calf Raises

   
3) Sit Ups on Slant Board
Decline Sit Up
25lbs x Failure      ____ x ____
10lbs x Failure      ____ x ____
  5lbs x Failure      ____ x ____
  0lbs x Failure      ____ x ____
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