Week 7 (optional)   6-7 Week Workout     4 days/week
Name:
REPETITION WEEK      100% = 1 rep max.
Minimum rest between sets
Day 1
Chest:
1) Flat Barbell Press
Flat Bench Press
Delts:
2) Seated Front Barbell Press
Seated Barbell Press in Front
Day 2
Back:
1) Close Grip Leverage Rows
Leverage Machine Rows
Traps:
2) Barbell Shrugs
Barbell Shrugs
 
Lower-back:
3) Hyper-Extensions
Hyper-Extensions
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
 

Day 3

SUPER
SET

Triceps
& Biceps
Biceps:
2) Pushdowns
Straight handle
Tricep Pushdown
Triceps:

2) Standing Cable Curls
(EZ curl handle)
EZ curl handle
Cable Curls

 
Forearms:
3) Forearm Roller
Forearm Wrist Roller
5 lbs x Failure
2.5 lbs x Failure
   5 x ____
2.5 x ____
TheTrainingStationInc.com
Copyright ©
TheTrainingStationInc.com
Day 4
Legs:
1) Leg Extensions
Leg Extensions
2) Leg Curls
Leg Curls
   
3) Free Standing Calf Raises
Free Standing Calf Raise
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____