Week 68     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

Legs:

1) Smith Machine Squats
Bar = 20 lbs.
Squats on Smith Machine

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 2
LIGHT

35 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Dumbbell Front Raises

Dumbbell Front Raises

   
3) Dumbbell Side Raises
Dumbbell Side Raise

5% x Failure        ____ x ____

Use last weight of #2

3) Double Crunches
Double Ab Crunch
0 x Failure
0 x Failure
0 x Failure

Day 3
MEDIUM

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Rope Handle
Overhead Cable Extensions

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

   
3) Forearm Roller
Forearm RollerWrist Roller
15lbs x Failure     15 x ____
10lbs x Failure     10 x ____
  5lbs x Failure       5 x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
Day 4
MEDIUM

30-35 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline DB Flyes

Incline Dumbbell Fly

Day 5
MEDIUM

35-40 min DATE

Back:

1) T-Bar Rows

T-bar Row

2) Pulldowns
with handle
Front Lat Pulldown

 
SUPER
SET

3 & 4
3) Close Grip Upright Rows
Close Grip Barbell Upright Row
4) Hyper-extensions
Hyper-Extension
0 x Failure         ____ x ____
0 x Failure         ____ x ____
0 x Failure         ____ x ____
0 x Failure         ____ x ____
0 x Failure         ____ x ____