Week 221    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) Barbell Floor Press or Flat Barbell Bench Press
Barbell Floor Press


This is one of the classic max effort movements that's stood the test of time. The floor press is performed by setting the hooks or supports up in a power rack so you can bench press while lying on the floor. Lower the weight until your triceps hit the floor. Pause for a split second, then press the weight back up in a straight line.

Day 2
LIGHT

30 min
DATE

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Gaspari's

Standing Dumbbell Serratus Crunch

Day 3
MEDIUM-

25-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Standing Barbell Curls

Barbell Curl

Day 4
MEDIUM

40-45 min
DATE

Legs:

SUPER SET
2 & 3

1) Barbell Squats
Free Weight Squat

2) Barbell Front Squats
Barbell Front Squats

Use #1 Weight
   
3) Universal Machine Calf Raises
Universal Machine Calf Raises
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Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3

1) Seated Barbell Front Press
Seated Barbell Press

2) One Arm Cable Side Raises
One Arm Cable Side Raise

 
3) Rope Front Raises
Cable Front Raise with Rope handle

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Advanced Workout Copyright © 2003 - 2011
TheTrainingStationInc.com