Week 1            4 or 5 Day Advanced Workout           Heavy & Light 100% = 1 Rep Max     Medium & Med/Heavy 100% = 2 Rep Max
Name: 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout RoutineTheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Day 1
HEAVY

25 min.
DATE
Chest:

1) Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Flyes

Day 2
LIGHT

20-25 min
DATE
Back:

NO STRAPS OR HOOKS
1) Pulldowns

Lat pull bar
Lat Pulldowns
2) Close Grip Leverage Rows
(lower handles)
(descending set)
NO REST
Leverage Machine Rows
have someone strip
weights for you
   
3) Barbell Shrugs
Barbell Shrugs
4) Lower-Back Machine
Day 3
MEDIUM

25-30 min
DATE
Arms:

SUPER SET
1 & 2 WITH SAME WEIGHT
1) Seated Overhead Extensions
w/EZ curl bar
EZ curl bar
Seated Overhead Extensions

2) Standing EZ bar Curls
EZ curl bar
Standing Curls with EZ Curl Bar

 
3) Cable Overhead Extensions w/Rope Handle
Overhead Cable ExtensionsRope handle
4) Cable Curls w/EZ curl handle
Cable Curls
Day 4
Legs:
MEDIUM

45-50 min
DATE

Legs:

SUPER SET LAST 5 SETS OF 2 & 3

1) Smith Machine Squats
Squats on Smith Machine
2) Stiff Leg Deadlifts
Stiff Leg Deadlifts
   
3) Smith Machine Calf Raises
Standing Calf Raises on Smith Machine
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Day 5
MEDIUM

25-30 min
DATE
Delts:

SUPER SET
1 & 2 WITH SAME WEIGHT

1) Barbell Front Raises

Barbell Front Raises

2) Wide Grip Barbell Upright Rows

Barbell Upright Rows