| Week 195 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Triceps:
Chest:
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1) Skull Crushers with EZ Curls Bar
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2) Flat Dumbbell Press
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Delts:
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3) Pec Deck  |
4) Seated Front Smith Machine Press
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SUPER SET
5 & 6 with same weights |
5) Dumbbell Side Raises
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6) Dumbbell Front Raises
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Day 2 |
Biceps:
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1) Standing Barbell Curls
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 Advanced Workout Copyright © 2003 - 2011 TheTrainingStationInc.com |
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Back:
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2) Pulldowns with
 Handle  |
3) Wide Grip Leverage Rows (top handles)  |
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SUPER SET 4 & 5 |
4) Universal Machine Shrugs  |
5) Hyper-Extensions
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0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
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Day 3 |
Legs:
SUPER SET 1, 2 & 3 |
1) Leg Press (Sled = 75)
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2) Calf Raises on Leg Press
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3) Universal Leg Curls  |
4) Torso Track  |
0 x Failure ____ x ____ 0 x Failure ____ x ____ 0 x Failure ____ x ____ |
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