Week 227    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
LIGHT

20-25 min
DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Ab Roller

Ab Roller

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

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) T-Bar Rows

T-bar Row

2) Pulldowns
with Shaped Handle
Front Lat Pulldown

 
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Lower-Back Machine

Lower-back Machine

Day 3
MEDIUM

25-30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extensions (1 Dumbbell - 2 Arms)

Tricep Overhead Dumbbell Extensions

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
3) Dumbbell Hammer Curls
Hammer Curl

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Advanced Workout
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Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
2 & 3

1) "Trotter" Leg Press

Leg Presses

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

   

3) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises

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Advanced Workout Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
HEAVY

30 min
DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press

2) Alternating Dumbbell Side Raises & Dumbbell Front Raises
Dumbbell Side Raise Dumbbell Front Raises