Week 354    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Flat Smith Machine Press

 

20% x 20
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Advanced Workout
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Day 2

 

DATE

Back:

1) 2 Arm Dumbbell Rows

 

20% x 20
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TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com

 

 

Day 3

 

DATE

Arms:

 

SUPER SET
1 & 2 with same weight

1) Skull Crushers with EZ Curl Bar

 

20% x 20
20% x 20
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20% x 20
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20% x 20

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2) Standing Curls with EZ Curl Bar

 

20% x 20
20% x 20
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20% x 20
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Day 4

 

DATE

Legs:

 

1) Leg Press

 

20% x 20
20% x 20
20% x 20
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____ x ____
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____ x ____
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TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com
 

Day 5


DATE

Delts:

1) Standing Dumbbell Front Raises, Side Raises & Rear Raises (Super Set all 3)

 

20% x 20
20% x 20
20% x 20
20% x 20
20% x 20
20% x 20
20% x 20
20% x 20
20% x 20
20% x 20

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

____ x ____
____ x ____
____ x ____
____ x ____

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com