Week 64    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) Incline Dumbbell Flyes

Incline Dumbbell Fly


2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
MEDIUM

25-30 min

DATE

Back:

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

2) Pulldowns
with smallest V-shaped handle

Front Lat Pulldown

 

Day 3
HEAVY

40-45 min
DATE

Arms:

SUPER
SET

1 & 2

1) Close Grip Smith Machine Press
(hands about 12 inches apart)

Close Grip Bench on Smith Machine

2) Standing EZ Bar Curls
= 20 lbs.
Barbell Curl
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 4
LIGHT

20 min DATE

Legs:

1) Smith Machine Squats
Squats on Smith Machine

2) Leg Curls

Leg Curl

   
3) Leg Extensions
Leg Extension
4) Standing Calf Raises
on Universal Machine
Universal Machine Calf Raises
 
SUPER
SET

5 & 6
5) Hanging Leg Raises
Hanging Leg Raises

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

6) Ab Roller
Ab Roller

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

Day 5
MEDIUM

25 min

DATE

Delts:

1) Seated Smith Machine Press
(behind the head)
Behind the Neck Press on Smith Machine

2) Seated Rear Dumbbell Raises

Seated Dumbbell Rear Raise