Week 10            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)Advanced WorkoutAdvanced Workout
Day 1
MEDIUM

25 min.
DATE
Chest:
1) Incline Universal Machine Press
2) Flat Dumbbell Flyes
Day 2
HEAVY

45 min.
DATE
Back:
1) Bent Over Barbell Rows

2) 3/4 Deadlifts

from bottom of
squat rack
3) Dumbbell Shrugs

Day 3
LIGHT

35 min.
DATE
Arms:

All Descending Sets NO REST after warm ups

1) Overhead Cable Extensions

w/straight handle

1st                   3rd     
All Descending Sets NO REST after warm ups


2) Standing Dumbbell Curls

together or alternating
2nd                   4th    
Day 4
MEDIUM

30 min.
DATE
Legs:
1) Vertical Leg Press







SUPER SET
last 5 sets
with Calf Raises
using leg press weights
2) Calf Raises on Vertical Leg Press






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Day 5
MED/HEAVY
30 min.
DATE
Delts:
1) Seated Dumbbell Side Raises

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