Week 19    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:
1) Incline Dumbbell Press
Incline Dumbbell Bench Press
2) Cable Crossovers
Cable Crossover
Day 2
MEDIUM

35-40 min
DATE
Back:
SUPER SET
1 & 2

then add
# 3 after warm
ups
1) One Arm T-Bar Rows
One Arm T-bar Row
2) Good Mornings
Good Mornings
 
Traps:
3) Dumbbell Shrugs
Dumbbell Shrug
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Day 3
HEAVY

40 min
DATE

Arms:

SUPER SET
1 & 2
1) Seated Overhead Dumbbell Extensions
(2 hands - 1 Dumbbell)

Tricep Overhead Dumbbell Extensions

2) Seated Dumbbell Curls
(with no back support)

Seated Dumbbell Curls

Day 4
LIGHT

30-35 min
DATE
Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Standing Calf Raises
on Universal Machine
Facing Away
Universal Machine Calf Raises

Day 5
MEDIUM

30-35 min
DATE
Delts:

1) Seated Universal Machine Press
Facing Away - No Back Support

Seated Press on Universal Machine
SUPER SET 2 & 3
2) Rope Front Raises
Cable Front Raise with Rope handle
3) Standing Reverse Pec Deck
Reverse Pec Deck