Week 114    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
LIGHT

10 min
DATE

Legs:

1) "Trotter" Leg Press
Leg Presses

2) Ab Roller

Ab Roller

0 x Failure         ____
0 x Failure         ____
0 x Failure         ____

Day 2
HEAVY

30-35 min

DATE

Delts:

1) Standing Barbell Press (In Front)
Standing Barbell Press
GO UP UNTIL YOU CAN'T DO 5
THEN GO BACK DOWN


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Day 3
MEDIUM

30 min
DATE

Chest:

1) Decline Smith Machine Press
Decline Bench Press on Smith Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 4
MEDIUM

20-25 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns with V-Shaped Handle

Front Lat Pulldown

2) Dumbbell Shrugs

Dumbbell Shrug

Day 5
MEDIUM

30 min DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extensions (2 Hands - 1 Dumbbell)

Tricep Overhead Dumbbell Extensions

2) Standing Dumbbell Curls
(Alternating or Together)

Dumbbell Curl

 
SUPER SET
3 & 4
3) Barbell Reverse Wrist Curls
Reverse Forearm Curl
4) Barbell Wrist Curls
Forearm Curl