Week 326 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
30 min DATE
Chest:
1) "Futron" Incline Barbell Press

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Advanced Workout
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Day 2
LIGHT
25 min
DATE

Back

1) T-Bar Rows

2) Crunches on the Ball

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 3
MEDIUM
30 min
DATE
Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions with Rope Handle

2) Seated Dumbbell Curls

 
SUPER SET
3 & 4 with same weights
3) Barbell Wrist Curls
4) Barbell Reverse Wrist Curls
Day 4
MEDIUM
30 min
DATE

Legs

SUPER SET
1, 2 & 3

1) Leg Extensions

2) Universal Machine Leg Curls

 
3) Standing Machine Calf Raises

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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com
Day 5
MEDIUM
25 min
DATE

Delts:

1) Wide Grip Cable Upright Rows

Wide Grip Cable Upright Rows

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises