Week 5          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

35-40 min
   DATE
Chest:
1) Decline Barbell Press
Decline Barbell Press/Decline Bench Press
2) Incline Dumbbell Flyes
Incline Dumbbell Flyes
Optional
3) Cable Crossovers
Cable Crossovers
Day 2
HEAVY

35-40 min
   DATE

Back:

1) Seated Cable Rows
w/ V shaped handle
Seated Cable Rows
2) 3/4 Deadlifts
off bottom of Smith Machine
3/4 Smith Machine Deadlifts
Day 3
LIGHT

35 min
   DATE

Arms:

Super Set
1 & 2

1) Pushdowns
(on Universal Machine)
hands about 6 inches apart
Lat pull bar
Tricep Pushdowns
If Universal Machine is too heavy, you can use the Cable Crossover Machine with
Straight bar handle
2) Incline Dumbbell Curls
Keep head on bench
and elbows back
Incline Dumbbell Curls
Day 4
MEDIUM

30-35 min
   DATE
Legs:
1) Barbell Squats
Free Weight Squats
2) Seated Calf Raises
Seated Calf Raises
Advanced Workout
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TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine

Day 5
MEDIUM

15-20 min
   DATE

Delts:

SUPER
SET

1, 2 & 3

with
#1's
weights

1) Standing Dumbbell Side Raises
Standing Dumbbell Side Raises

2) Standing Dumbell Front Raises
Standing Dumbbell Front Raises
3) Standing Dumbbell Rear Raises
Standing Dumbbell Rear Delt Raises