Day 1
LIGHT
25 min
DATE
Chest:
1) Incline Dumbbell Flyes
2) Crunches on Ball
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 2
MEDIUM
30 min
DATE
Back:
SUPER SET
2, 3 & 4
1) Pulldowns with Smallest V-Shaped Handle
2) Dumbbell Rows
4) Hyper-Extensions
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Day 3
MEDIUM
30 min
DATE
Arms:
SUPER SET
1 & 2
1) Pushdowns with Rope Handle
2) Preacher Curls with Straight Barbell
3 & 4
3) Rope Hammer Curls
3) Dumbbell Hammer Curls
Day 4
MEDIUM
25 min
DATE
Legs:
SUPER SET
1, 2 & add 3 after warm-ups
1) Free Weight Leg Extensions
2) Universal Leg Curls
3) Free Standing Calf Raises
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
Advanced Workout Copyright © TheTrainingStationInc.com
Day 5
HEAVY
30 min
DATE
Delts:
SUPER SET
1, 2 & add 3 after warm-ups
1) Seated Front Barbell Press
2) Wide Grip Smith Upright Rows
