Week 11     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

35-40 min
DATE
Chest:
1) Flat Barbell Press

Flat Bench Press
Day 2
LIGHT

20-25 min
DATE

Back:

SUPER
SET
1 & 2

1) Pulldowns
w/V shaped handle
Lat Pulldown


2) Seated Cable Rows
w/straight handle Straight Handle
overhand grip
Seated Rows
   
4) Barbell Shrugs
Free Weight Shrugs
4) Hyper-Extensions
Hyper-Extensions
0 x Failure                0 x ____
Day 3
MEDIUM

35 min
DATE
Arms:

SUPER
SET
1 & 2

1) Underhand Pushdowns
Palms up
w/cloth or chain handle
Chain HandleUnderhand Pushdown

2) Dumbbell Preacher Curl
One arm at a time

Dumbbell
Dumbbell Preacher Curl
   
3) Rope Hammer Curls
Rope handleCable Hammer Curl
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Advanced Workout
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Day 4
MEDIUM

30-35 min DATE
Legs:
1) Barbell Squats
Free Weight SquatsSquat Rack
w/Safety Squat
Beeper
SUPER SET  2 & 3
 
2) Leg Curls
Leg Curls
3) Seated Calf Raises
Seated Calf Raise
Day 5
MEDIUM

25-30 min
DATE
Delts:

1) Wide Grip Smith Machine
Upright Rows
Smith Machine Upright Rows





SUPER SET
--->
After warm ups
2) One Arm Cable Side Raises
Cable Side Raise