Week 7            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)
Day 1
LIGHT
100% =
1 rep max

25 min.
DATE
Chest:
1) Flat Dumbbell Flyes
Minimum Rest
Flat Dumbbell Flyes

2) "Futron" Incline Barbell Press
Incline Barbell Press
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Advanced Workout  
3) Cable Crossovers Cable Crossovers

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Day 2
MEDIUM
100% =
2 rep max

40 min.
DATE
Back:
1) One Arm Seated Cable Rows
One Arm Seated Cable RowsSingle handle
SUPER SET 2 & 3
 
2) Pulldowns U shaped handle shaped handle
Pulldowns
 
Traps:
3) Barbell Shrugs
Barbell Shrugs
4) Good Morning (keep head up)
Good Mornings
Day 3
MEDIUM
100% =
2 rep max

35 min.
DATE
Arms:

SUPER
SET
1 & 2
1) Pushdowns w/Rope
(on pulldown machine)
Tricep Pushdowns with RopeRope handle
2) Preacher Curls
w/straight barbell
Preacher Curls
 
SUPER
SET
3 & 4
3) One Arm Cable Extensions
One Arm Tricep ExtensionsSingle handle
4) One Arm Cable Curls
One Arm Cable Curl Single handle
 
Forearms:
5. Forearm Wrist Roller
Boys: 10lbs x F     10 x ____
  5lbs x F       5 x ____
  0lbs x F       0 x ____
 
Girls: 5lbs x F      5 x ____
2.5lbs x F   2.5 x ____
   0lbs x F      0 x ____
Day 4
MEDIUM
100% =
2 rep max

35 min.
DATE
Legs:

SUPER
SET
1, 2 & 3
1) Stiff Leg Deadlifts
keep head up
Stiff Leg Deadlifts
2) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
3. Free Standing Calf Raises
Standing Calf Raise
Day 5
HEAVY
100% = 1 rep max

30 min.

DATE
Delts:
1) Seated Front Smith Machine Press
Seated Smith Press