Week 5     6 Week Workout     4 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
2) Incline Dumbbell Flyes
Incline Dumbbell Flyes
 
Delts:
3) Seated Smith Machine Press
(behind the neck)
Behing the Neck Press on Smith Machine
4) Dumbbell Front Raises
Dumbbell Front Raise
Day 2
Back:
1) Wide Grip Leverage
Row Machine
Leverage Row Machine
 
2) Pulldowns (in front)
Pulldown handle handle
Front Lat Pulldown
 
Traps:
3) Dumbbell Shrugs
Dumbbell Shrugs

SUPER SET w/Lower-back
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) Pushdowns
(rope handle)
Rope handleTricep Pushdown
Biceps:
2) Preacher Curls
( EZ curl bar)
EZ curl bar
Preacher Curl

SUPER SET
#3 & #4
3) One Arm Dumbbell
Overhead Extensions
Overhead Tricep Extension with Dumbbell
 
4) Dumbbell
Concentration Curls
Dumbbell Concentration Curl
 
Forearms:
5) Barbell Reverse
Wrist Curls
Barbell Reverse Wrist Curl
 
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Day 4
Legs:
1) Leg Extensions
Leg Extensions
2) Barbell Squats
Free Weight Squats
   
3) Universal Leg Curls
Leg Curls on Universal Machine
SUPER SET w/Calves
4) Standing Calf Raises (Universal Machine)
Standing Calf Raise on Universal Machine