Week 3     6 Week Workout     4 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Flat Dumbbell Press
Flat Dumbbell Bench Press

2) Pec Deck
Pec Deck/Butterfly Machine

 
Delts:
3) Seated Dumbbell Press
Seated Dumbbell Press
4) Cable Side Raises
Cable Side Raises
Day 2
Back:
1) Bent OverBarbell Rows
(overhand grip)
Bent Over Barbell Rows
 
2) Close Grip Leverage
Row Machine
Leverage Machine Rows
 
Traps:
3) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Rows
Lower-back:
4) Hyper-extensions
Hyper-Extensions
0 x Failure        0 x ____
0
x Failure        0 x ____
0 x Failure        0 x ____
Day 3

Triceps:

SUPER SET
#1 & #2

1) Close Grip Barbell Press

Close Grip Bench Press

Biceps:
2) Standing EZ bar Curls
EZ curl bar
Barbell Curls
 
SUPER SET
#3 & #4
3) Lying Dumbbell Crossface
Lying Dumbbell Crossface
 
4) Dumbbell Preacher Curls
Preacher Curl
 
Forearms:
5) Dumbbell Hammer Curls
Dumbbell Hammer Curls
 
TheTrainingStationInc.com
Copyright ©
TheTrainingStationInc.com
Day 4
Legs:
1) Universal Leg Extensions
Leg Extensions on Universal Machine
2) Hack Squats
Hack Squats
sled = 0 lbs
   
3) Stiff Leg Deadlifts
Stiff Leg Deadlifts

4) Seated Calf Raises
Seated Calf Raises