Week 166   4-5 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
HEAVY

30 min

DATE

Chest:

1) Incline Barbell Press
Incline Bench Press

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Day 2
LIGHT

30 min

DATE

Back:

SUPER SET
1 & 2

1) Pulldowns


Front Lat Pulldown

2) Seated Cable Rows
with V-shaped handle

Seated Cable Row

   
3) Barbell Shrugs
Barbell Shrug
4) Hyper-Extensions
Hyper-Extension
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____

Day 3
MED/HEAVY

30-35 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with EZ Curl Handle


Tricep Pushdown

2) Barbell Curls

Barbell Curl

Day 4
MEDIUM

30-35 min

DATE

Legs:

1) Leg Extensions

Leg Extension

2) Leg Press

Leg Press

 
SUPER SET
3 & 4

3) Leg Curls
Leg Curl

4) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
MEDIUM

25-30 min

DATE

Delts:

1) Seated Front Barbell Press

Seated Barbell Press

2) Dumbbell Side Raises

Dumbbell Side Raise