Week 6     6 Week Workout     4 days/week
Name:
100% = Heaviest weight you can use safely & strictly for 2-3 reps.
Day 1
Chest:
1) Incline Dumbbell Press
Incline Dumbbell Bench Press
Delts:
3) Seated Machine Press
Seated Press on Universal Machine
 
2) Dips
Dips
0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____
0 x Failure       0 x ____

 
4) Barbell Front Raises
Barbell Front Raises
Day 2
Back:
1) Underhand Pulldowns
(straight handle)
Lat pull handle
Front Lat Pulldown
 
2) Seated Cable Rows
w/chain handleChain handle
Seated Cable Row
 
Traps:
3) Close Grip Smith
Machine Upright Rows
Close Grip Upright Row on Smith Machine
Lower-back:
4) Lower-back Machine
Lower-back Machine
Day 3
Triceps:

SUPER SET
Exercises
#1 & #2
1) Close Grip Barbell Press
Close Grip Flat Bench Press
Biceps:
2) Seated Dumbbell Curls
Standing Dumbbell Curls
 

3 & 4
are a
(Descending Set)
NO REST

3) Pushdowns
Straight handle
Tricep Pushdown
4) Standing Dumbbell Curls
Standing Dumbbell Curls
 
Forearms:
5) Barbell Wrist Curls
Barbell Wrist Curls
 
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Day 4
Legs:
1) Bodysmith Leg Press
Bodysmith Leg Press
sled = 0 lbs
2) Free Weight Leg Extensions
Free Weight Leg Extensions

SUPER SET with #3
 
3) Stiff Leg Deadlifts
Stiff Leg Deadlifts
4) Seated Calf Raises
Seated Calf Raises