Week 3            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
MEDIUM

30 min
   DATE
Chest:
1) Flat Smith Machine Press
Flat Bench Press on Smith Machine
2) Cable Crossovers
Cable Crossovers
Day 2
MEDIUM

35 min    DATE
Back:
1) Seated Cable Rows
U shaped handle shaped handle
Seated Cable Rows
2) T-bar rows
----o---- shaped handle
T-bar Rows
   
3) Dumbbell Shrugs
Standing Dumbbell Shrugs
4) Deadlifts
Free Weight Deadlifts
Day 3
MEDIUM

30 min
   DATE
Arms: 

Super Set
1 & 2
with #1's
weights
1) Cable Kickbacks
(palm up)
Underhand Cable KickbacksSingle handle
2) Cable Curls - High
Cable Crossover Curls
 
Super Set
3 & 4 with #3's
weights
3) Barbell Reverse Wrist Curls (palms down)
Barbell Forearm Reverse Curls
3) Barbell Wrist Curls
(palms up)
Barbell Forearm Wrist Curls
Day 4
HEAVY

40 min
   DATE
Legs:


1) Barbell Lunges
Free Weight Lunges
Super Set Last set with #2
2) Barbell Squats
Free Weight Squats
____ x ____
Use same weight as
last set of
lunges

Day 5
LIGHT

15 min

   DATE

Delts:

Super Set

1 & 2
with #1's weights

Minimum rest between
Super Sets
1) Standing Dumbbell Side Raises

Standing Dumbbell Side Raises

2) Standing Dumbbell Press
Standing Dumbbell Press
TheTrainingStationInc.com
Copyright © 2003 - 2011
TheTrainingStationInc.com