Week 277   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) Crunches on Ball

Ball Crunches

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Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown

2) Dumbbell Rows

Dumbbell Rows

 
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Hyper-Extensions
Hyper-Extension

0 x Failure     ____ x ____
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0 x Failure     ____ x ____

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle
Tricep PushdownRope handle

2) Preacher Curls with Straight Barbell
Preacher Curl

 
SUPER SET
3 & 4

3) Rope Hammer Curls
Cable Hammer CurlRope handle

3) Dumbbell Hammer Curls
Hammer Curl

Day 4
MEDIUM

25 min
DATE

Legs:
SUPER SET
1, 2 & add 3 after warm-ups

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Universal Leg Curls

Leg Curls on Universal Machine

 

3) Free Standing Calf Raises
Standing Calf Raise

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
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Day 5
HEAVY

30 min
DATE

Delts:
SUPER SET
1, 2 & add 3 after warm-ups

1) Seated Front Barbell Press
Seated Front Barbell Press

2) Wide Grip Smith Upright Rows
Wide Grip Upright Row on Smith Machine

   
3) Dumbbell Side Laterals
Dumbbell Side Raise

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