Week 121    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

30 min
DATE

Chest:

1) Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

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Day 2
LIGHT

30 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Overhand Grip)
Bent Over Barbell Row

2) Dumbbell Shrugs
Dumbbell Shrug


 
SUPER SET
3 & 4
3) Ab Roller
Ab Roller
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
4) Gaspari's
Standing Dumbbell Serratus Crunch

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with straight handle

Overhead Cable Extensions

2) Standing Cable Curls
with EZ curl handle
Standing Cable Curl

   
3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Dumbbell Curl Over Incline
Standing Dumbbell Preacher Curl

Day 4
MEDIUM

25-30 min
DATE

Legs:

1) Smith Machine Squats

Squats on Smith Machine

2) Calf Raises on Smith Machine

Smith Machine Calf Raise

Day 5
MEDIUM

20-25 min
DATE

Delts:

1) "Arnold" Dumbbell Press

Arnold Press

2) Cable Side Raises

Cable Side Raise