Week 67     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
30-35 min
DATE

Delts:

1) Seated Smith Machine Press
(in front - touch chest)
Seated Press on Smith Machine

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Day 2
LIGHT

40 min

DATE

Chest:

SUPER SET
1, 2 & 3

1) Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

   

3) Cable Crossovers

Cable Crossover

4) Sit Ups on Slant Board
(Top hole)
Decline Sit Up
0 x Failure      0 x ____
0 x Failure      0 x ____
0 x Failure      0 x ____

Day 3
MEDIUM

30 min

DATE

Legs:

SUPER
SET

2 & 3

1) "Bodysmith" Leg Press

Leg Press

2) One Legged - "Trotter" Leg Press
Single Leg Press

3) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises
Use #2 weights
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
MEDIUM

35 min
DATE

Back:

1) Wide Grip Leverage Rows
(Top Handles)

Leverage Machine Rows

2) Seated Cable Rows
with small V shaped handle
Seated Cable Row

 
SUPER
SET

3 & 4

3) Dumbbell Shrugs
Dumbbell Shrug

4) Good Mornings
Good Mornings

Day 5
MEDIUM

35 min DATE

Arms:

SUPER
SET

1 & 2

1) Close Grip Barbell Press
(12 inches apart)

Close Grip Bench Press

2) Standing Barbell Curls

Barbell Curl

 
SUPER
SET

3 & 4

3) Dumbbell Crossface
Lying Dumbbell Crossface

4) Dumbbell Preacher Curls
Preacher Curl