Week 220    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
MEDIUM

25-30 min
DATE

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Push-Ups

Push Ups

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

Day 2
HEAVY

35-40 min
DATE

Back:

1) 3/4 Deadlifts on Smith Machine
3/4 Deadlift on Smith Machine
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.

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Day 3
LIGHT

15-20 min
DATE

Arms:

SUPER SET
1, 2, 3 & 4

1) Seated Overhead Extensions
with Straight Barbell
Overhead Tricep Extensions


2) Preacher Curls
with Straight Barbell
Preacher Curl


   
3) Rope Hammer Curls
Cable Hammer CurlRope handle


4) Double Crunches

Double Ab Crunch

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

Day 4
MED/HEAVY

30-35 min
DATE

Legs:

SUPER SET
1 & 2 starting at 80%

1) Vertical Leg Press
Sled = 0 lbs.

Vertical Leg Press

2) Calf Raises on Vertical Leg Press

Calf Raise on Vertical Leg Press

80% x Failure     ____ x ____
70% x Failure     ____ x ____
60% x Failure     ____ x ____
50% x Failure     ____ x ____
40% x Failure     ____ x ____
30% x Failure     ____ x ____
 

Day 5
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
1 & 2 with same weight

1) Barbell Front Raises

Barbell Front Raise

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row