Week 226    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

20-25 min
DATE

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

 

Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.

 

Day 2
LIGHT

25 min
DATE

Back:

1) Dumbbell Rows

Dumbbell Rows

2) Sit Ups on Slant Board

Decline Sit Up

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

Day 3
MED/HEAVY

15-20 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle

Tricep Pushdowns

2) Cable Curls with EZ Curl Handle

Cable Curls

 

Day 4
MEDIUM

20-25 min
DATE

Legs:

SUPER SET
2 & 3

1) Single Leg Extension

Single Leg Extension

2) Single Leg Curl

Single Leg Curl

   

3) Single Calf Raise
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
MEDIUM

20 min
DATE

Delts:

SUPER SET
1 & 2

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

2) Reverse Pec Deck

Reverse Pec Deck