Week 14     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
MED/HEAVY

25 min
DATE
Chest:

1) Cable Crossovers
Cable Crossover

2) Upward Cable Crossovers
Upward Cable Crossover
Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER
SET
1 & 2

1) Seated Cable Rows
with smallest V handle
Seated Cable Row

2) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row
Day 3
HEAVY

40-45 min
DATE

Arms

SUPER
SET
1 & 2

1) Pushdowns on Universal Machine


Tricep Pushdowns on Universal Machine

use a chain, the handle should hang about shoulder high

2) Standing Barbell Curls

Barbell Curl
You can pause if you have to, but don't stop and don't sit the weight down.
Day 4
LIGHT

20 min
DATE
Legs:
SUPER
SET
1, 2
& 3

1) Leg Extensions
Leg Extension

2) Stiff Leg Deadlifts
Stiff Leg Deadlift
3) Seated Calf Raises
Seated Calf Raise
Day 5
MEDIUM

25-30 min
DATE
Delts:

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

2) Dumbbell Front Raises
Dumbbell Front Raise
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