Week 171   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 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press
Sets of 5 until you can't do 5
then 25% x Failure

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Day 2
LIGHT

35 min

DATE

Back:

SUPER SET
1 & 2

1) Pulldowns with Chain Handle

Front Lat Pulldown

2) Universal Machine Shrugs

Shrug on Universal Machine

 
SUPER SET
3 & 4
3) Good Morning
Good Mornings

4) Ab Machine
Ab Machine

Day 3
MED/HEAVY

25-30 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Rope Handle

Overhead Cable Extensions

2) Cable Curls
with EZ Curl Handle

Standing Cable Curl

Day 4
MEDIUM

30 min

DATE

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Curls

Leg Curls on Universal Machine

2) Seated Calf Raises

Seated Calf Raise

 
SUPER SET
3 & 4
3) Sissy Squats
Sissy Squats
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
4) Free Standing Calf Raises
Standing Calf Raise
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____

Day 5
MEDIUM

25 min

DATE

Delts:

1) Seated Front Barbell Press
in Squat/Power Rack
Seated Front Barbell Press

2) Rope Front Raises

Cable Front Raise with Rope handle