Week 172   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
LIGHT

25 min

DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Ab Bench

Ab Bench

Day 2
MED/HEAVY

35-40 min

DATE

Back:

1) 3/4 Deadlifts
(From bottom of squat rack)

3/4 Deadlift


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Day 3
MED/HEAVY

25-30 min

DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extensions (1 Dumbbell - 2 Arms)

Tricep Overhead Dumbbell Extensions

2) Seated Dumbbell Curls

Seated Dumbbell Curls

Day 4
MED/HEAVY

35 min

DATE

Legs:

SUPER SET
1 & 2
at 80%

1) Leg Press
Sled = 75 lbs.

Leg Press

 

 



2) Calf Raises on Leg Press
Calf Raise on Leg Press

 

 



80% x Failure
70% x Failure
60% x Failure
50% x Failure
40% x Failure
30% x Failure

 

 



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Day 5
HEAVY

30 min

DATE

Delts:

1) Seated Universal Machine Press
(Facing in with Lower-back support)

Seated Machine Press

2) Dumbbell Side Raises

Dumbbell Side Raise