Week 2          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
LIGHT

15 min
DATE

Chest:

GIANT SET
 All 6 exercises 1, 2, 3, 4, 5 & 6

1) Incline Dumbbell Press
Incline Dumbbell Press
2) Flat Smith Machine Press
Flat Bench Press on Smith Machine
3) Decline Barbell Press
Decline Bench Press
 
 
4) Incline Dumbbell Flyes
Incline Dumbbell Flyes
5) Flat Dumbbell Flyes Flat Dumbbell Flyes

6) Pec Deck Pec Deck/Butterfly Machine
 
(optional)


7) Cable Crossovers
Cable Crossovers      
Day 2
MEDIUM

40 min DATE

Back:

1) Pulldowns w/big V shaped handle
Lat Pulldowns
2) Dumbbell Rows
Dumbbell Rows
3) Pull Ups
w/little V handle
Close Grip Pull UpsPower Rack/Squat Rack
0 x Failure   ___
0 x Failure   ___
0 x Failure   ___

Super Set
4 & 5

4) Universal Machine Shrugs
Shrugs on Universal Machine

5) Hyper-extensions
Hyper-Extensions
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
Day 3
MEDIUM

25-30 min
DATE
Arms: 

Super Set
1 & 2
1) Pushdowns on Pulldown Machine
Lat pull bar
Tricep Pushdowns

2) Seated Dumbbell Curls
no back support

Seated Dumbbell Curls

 
3) Dumbbell Crossface
Dumbbell Crossface
4) One Arm Dumbbell Curl on Inline Bench
Standing Dumbbell Preacher Curls on Incline Bench
   
5) Barbell Reverse Curls
   
Day 4 MEDIUM

25-30 min
DATE
Legs:
1) Hack Squats
Hack Squats
Super Set 2 & 3
2) One Leg - Leg Press
Single Leg - Leg Press
3) Univ. Machine Calf Raises
Standing Calf Raises on Universal Machine
Day 5
HEAVY

30 min
DATE
Delts:
1) Seated Barbell Press
(behind the neck)
Behind The Neck Barbell Press
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