Week 356    100% = 1 Rep Max
Name 4 day people combine Chest & Delts (heaviest 1st, if both medium chest first)

Day 1

 

DATE

Chest:

1) Flat Barbell Press

 

Flat Bench Press

15% x 250

____ x ____

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

 

Day 2

 

DATE

Back:

1) Seated Cable Rows

 

15% x 250

____ x ____

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

 

 

Day 3

 

DATE

Arms:

1) Pushdowns

 

15% x 250

____ x ____

2) Cable Curls

 

15% x 250

____ x ____

 

Day 4

 

DATE

Legs:

 

1) Leg Press

 

15% x 250

____ x ____

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

Day 5


DATE

Delts:

1) Standing DumbbellSide Raises

 

15% x 250

____ x ____

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