Week 15     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

30 min
DATE
Chest:

1) Flat Barbell Press
Flat Bench Press

2) Dips
Dips
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x Failure
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
Day 2
HEAVY

35 min
DATE

Back:

If you get your 100% only do 1 then go up another 15% and try again, keep going up by 15% until you reach a weight you can't do, after you miss a weight go back down by 5% until you get to a weight you can do more than once.  Then you're done.

1) Deadlifts
Deadlift

+15% or -5%          _____ x _____
+15% or -5%          _____ x _____
?                            _____ x _____
?                            _____ x _____
Day 3
LIGHT

35-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Preacher Curls
w/straight barbell

Preacher Curl
Day 4
MED/HEAVY

40 min
DATE
Legs:

1) "Bodysmith" Leg Press
Leg Press








 -- SUPER SET -->





2) Universal Machine Calf Raises

Universal Machine Calf Raises





Day 5
MEDIUM

30-35 min
DATE
Delts:

1) Seated Dumbbell Press
Seated Dumbbell Press

2) Seated Dumbbell Rear Delt Raises
Seated Dumbbell Rear Raise
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