Week 331 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
25 min DATE
Chest:
1) Flat Barbell Press

GO UP UNTIL YOU CAN'T GET 1 REP THEN BACK DOWN UNTIL YOU GET 5 REPS
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Day 2
LIGHT
25 min
DATE

Back

1) Seated Cable Rows with Straight Handle
2) Crunches

0 x 100
0 x 100
0 x 100
 
Day 3
MED/HEAVY
30 min
DATE
Arms:

SUPER SET
1 & 2 with same weights

1) Dumbbell Kickbacks

2) Dumbbell Curl Over Incline Bench

 
Day 4
MEDIUM
30 min
DATE

Legs

1) Dumbbell Step Ups
Dumbbell Step Ups
2) Free Standing Calf Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
 
Day 5
MEDIUM
25 min
DATE

Delts:

1) Seated Dumbbell Press

2) Cable Front Raises with Rope Handle