Week 2     6 Week Workout     4 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Smith Machine Press
Incline Bench Press on Smith Machine
2) Cable Crossovers
Cable Crossover
 
Delts:
3) Seated Smith Machine Press (in front)
Seated Front Press on Smith Machine
4) Barbell Upright Rows
(shoulder wide grip)
Barbell Upright Row
Day 2
Back:
1) Pulldowns
(V shaped handle)
Front Lat Pulldown
 
2) Wide Grip Leverage
Row Machine
Leverage Row Machine
 
Traps:
3) Dumbbell Shrugs
Dumbbell Shrugs

SUPER SET w/Lower-back
Lower-back:
4) Lower-back Machine
Lower-back Machine
Day 3

Triceps:

SUPER SET
#1 & #2

1) Seated Overhead
Extensions (EZ curl bar)
EZ curl bar
Overhead Tricep Extensions
Biceps:

2) Standing Dumbbell Curls

Standing Dumbbell Curls

 
SUPER SET
#3 & #4
3) Pushdowns w/rope handle
Rope handleTricep Pushdown
 
4) Preacher Bench Curls
(EZ curl bar)
EZ curl bar
Preacher Curl
 
Forearms:
5) Barbell Wrist Curls
Barbell Wrist Curls
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Day 4
Legs:
1) Smith Machine Squats
Squats on Smith Machine
2) Free Weight Leg Extensions
Free Weight Leg Extensions
   
3) Free Weight Leg Curls
Free Weight Leg Curl

SUPER SET w/Calves
4) Calf Raises on Smith Machine
Standing Calf Raises on Smith Machine