Week 170   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

35 min

DATE

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
HEAVY

35 min

DATE

Back:

1) Seated Cable Rows
with handle
Seated Cable Row
Sets of 5 until you can't do 5
then 25% x Failure

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Day 3
LIGHT

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers
with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions


2) Incline Dumbbell Curls

Incline Dumbbell Curl


   
3) Barbell Reverse Curls
Revese Curl
4) Gaspari's
Standing Dumbbell Serratus Crunch

Day 4
MEDIUM

35 min

DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight SquatSquat Rack

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

Day 5
MEDIUM

25 min

DATE

Delts:

1) Rear Smith Machine Press

Behind the Neck Press on Smith Machine

2) Dumbbell Front Raises

Dumbbell Front Raises