Week 6             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
HEAVY

40 min.
DATE

Chest:
1) Flat Barbell Press
Flat Barbell Press/Flat Bench Press

Day 2
LIGHT

30 min.
DATE

Back:

NO STRAPS
OR HOOKS
1) Pulldowns
w/chain handle
Chain handle

Pulldowns

2) Barbell Rows
(underhand grip)
Bent Over Barbell Rows

 
Super Set
3 & 4
3) Close Smith Machine Upright Rows
Smith Machine Upright Rows
4) Hyper-Extensions
Hyper-Extensions
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____
0 x Failure     0 x ____

Day 3
MEDIUM

30-35 min.
DATE

Arms:

SUPER
SET
1 & 2
with same weight
1) Skull Crushers
w/straight bar
Straight Bar
Skull Crushers/Lying Tricep Extensions
2) Standing Barbell Curls
Straight Bar
Barbell Curls

 
3) Dumbbell Hammer CurlsDumbbell Hammer Curls
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Day 4
MEDIUM

30-35 min.
DATE

Legs:
1) Front Hack Squats
Front Hack Squats
Feet low to reduce stress on the back
Toes on Floor


SUPER SET
2 & 3
2) Standing Leg Curl
Single Leg Standing Leg Curl
3) Standing Calf Raises on Universal Machine
Standing Calf Raises

Day 5
MEDIUM

30 min.
DATE

Delts:
1) Wide Grip Barbell Upright Rows
Barbell Upright Rows
2) Rope front raises
on Cable Crossover Machine
Cable Front Raises with Rope handle