Week 330 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
MEDIUM
30 min DATE
Chest:
1) Decline Cambered Barbell Press

2) Incline Dumbbell Flyes

Day 2
HEAVY
30 min
DATE

Back

1) T-Bar Rows with V-Shaped Handle

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com
Day 3
LIGHT
30 min
DATE
Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with EZ Curl Bar

2) Cable Curls
with EZ Curl Handle

 
3) Barbell Reverse Curls
4) Ab Roller

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 4
MEDIUM
40 min
DATE

Legs

SUPER SET
1 & 2

1) Stiff Leg Deadlifts

2) Free Weight Leg Extensions

 
3) Standing Leg Curls
4) Standing Machine Calf Raises
Day 5
MEDIUM
25 min
DATE

Delts:

SUPER SET
1 & 2
with same weights

1) Standing Barbell Front Raises

2) Standing Front Barbell Press

Standing Barbell Press