Week 168   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 min

DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

30 min

DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Deadlifts

Deadlift

Day 3
MEDIUM

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

2) Standing EZ Bar Curls

Barbell Curl

 
3) Dumbbell Hammer Curls
(Descending Set - NO REST)
Hammer Curl

4) Forearm Wrist Roller
Forearm Roller
15lbs x Failure          ____
10lbs x Failure          ____
  5lbs x Failure          ____

Day 4
HEAVY

35 min

DATE

Legs:

1) "Bodysmith" Hack Squats

Bodysmith Hack Squats

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Day 5
LIGHT

20 min

DATE

Delts:

SUPER SET
1 & 2
with #1 weights

1) Barbell Front Raises
Barbell Front Raise

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

   

3) Sit Ups on Slant Board
Decline Sit Up

25lbs x Failure          ____
10lbs x Failure          ____
  5lbs x Failure          ____

4) 6 Inch Leg Lifts

Lying 6 Inch Leg Lift

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