Week 4            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
MED/HEAVY

25-30 min

   DATE
Chest:
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
1) Incline Dumbbell Press
Incline Dumbbell Press
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Day 2
MED/HEAVY

30 min

   DATE

Back:

Super Set
2 & 3

1) Wide Grip Leverage Rows (top handles)

Leverage Row Machine
2) Smith Machine Shrugs
Shrugs on Smith Machine
3) Ab/back Machine
Lower-back Machine
Day 3
HEAVY

30 min
   DATE

Arms:

Super Set
1 & 2

1) Close Grip Smith
Machine Press

Close Grip Press on Smith Machine
2) Standing Dumbbell Curls
Standing Dumbbell Curls
 
optional
3) Pushdowns w/rope handle
Rope handle Tricep Pushdowns with Rope handle
4) One Arm Cable Curls
(face the pulley)
One Arm Cable Curls
Day 4
LIGHT

30 min
   DATE
Legs:
Super Set 1 & 2 then add #3 after the warm up sets
1) Leg Curls
Leg Curls
2) Leg Press
Sled = 75 lbs

Leg Press
3) Calf Raises on Leg Press
Calf Raises on Leg Press
   
4) Leg Extensions
Leg Extensions
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Day 5
MED/HEAVY

25-30 min
   DATE

Delts:

1) Seated Universal Machine Press
(Facing away - no back support)
Seated Press on Universal Machine

2) One Arm Cable Side Raise
One Arm Cable Side Raises