Week 4     6 Week Workout     4 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Barbell Press
Incline Bench Press
Delts:
3) Smith Machine Upright Rows
(shoulder wide grip)
Close Grip Upright Row on Smith Machine
   
2) Flat Dumbbell Flyes
Flat Dumbbell Flyes
 
4) Dumbbell Side Raises
Dumbbell Side Raise
Day 2
Back:
1) Seated Cable Rows
(V shaped handle)
Seated Cable Row
 
2) Dumbbell Rows
Dumbbell Rows
 
Traps:
3) Smith Machine Shrugs
Shrugs on Smith Machine
SUPER SET w/Lower-back
Lower-back:
4) Lower-back Machine
Lower-back Machine
Day 3
Triceps:

SUPER
SET

1 & 2

1) Pushdowns
(straight handle)
Straight handle
Tricep Pushdown

Biceps:
2) Standing Cable Curls
(EZ bar handle)
EZ curl handle
Cable Curls
 
SUPER
SET

3 & 4
3) Cable Kickbacks
(one arm - palm up)
Single handleUnderhand Cable Tricep Kickback
 
4) Cable Crossover Curls
Cable Crossover Curl - High
 
Forearms:
5) Cable Hammer Curls (rope handle)
Rope handleRope Hammer Curls
 
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Day 4
Legs:
1) "Trotter" Leg Press
Leg Press
sled = 125 lbs
2) Front Hack Squats
(face it like footbal sled)
Hack Squats facing the sled
 
SUPER SET
3 & 4
3) Standing Single Leg Curl
Standing One Leg - Leg Curl
4) Calf Raises on Trotter Leg Press
Calf Raises on Leg Press