Week 278   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

25 min
DATE

Chest:

SUPER SET
1 & 2

1) Cable Crossovers
Cable Crossover

2) Pec Deck
Pec Deck/Butterfly Machine

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

 

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Wide Grip Pull Ups
Pull Ups

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

   
3) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row

4) Lower-Back Machine
Lower-back Machine

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Cable Curls with EZ Curl Handle

Cable Curls

Day 4
HEAVY

35 min
DATE

Legs:

1) "Bodysmith" Leg Press

Leg Press

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Day 5
LIGHT

30 min
DATE

Delts:

SUPER SET
1 & 2 with same weights

1) Standing Dumbbell Side Raises

Dumbbell Side Raise

2) Standing Dumbbell Press

Standing Dumbbell Press

 
SUPER SET
3 & 4
3) Ab Bench
Ab Bench

4) Torso Track or Ab Wheel
Torso Track

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