Week 18     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

30-35 min
DATE
Chest:
1) Decline Barbell Press
Decline Bench Press
2) Incline Dumbbell Flyes
Incline Dumbbell Fly
Day 2
MEDIUM

35-40 min
DATE
Back:
1) Bent Over Barbell Rows
(Underhand Grip)
Bent Over Barbell Row
SUPER SET 2, 3 & 4
2) Seated Cable Rows
with C
hain handle
Seated Cable RowChain handle
 
Traps:
3) Universal Machine Shrugs (facing in)
Shrug on Universal Machine
4) Hyper-Extensions
Hyper-Extension
35 lbs x Failure    35 x ____
25 lbs x Failure    25 x ____
10 lbs x Failure    10 x ____
  5 lbs x Failure      5 x ____
  0 lbs x Failure      0 x ____

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
1 & 2
w/same
dumbbell
1) Dumbbell Crossface

Lying Dumbbell Crossface

2) One Arm Dumbbell Curl on Incline Bench
Standing Dumbbell Preacher Curl

  Forearms:
3) Dumbbell Hammer Curls
Hammer Curl
Day 4
HEAVY

30-35 min
DATE
Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Leg Curls
Leg Curl

Day 5
LIGHT

15-20 min
DATE
Delts:

1) Alternating Dumbbell Side & Front Raises
(Use side raises weights)

Dumbbell Side Raise      Dumbbell Front Raise

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