Week 280   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

25-30 min
DATE

Chest:

1) Decline Barbell Press

2) Cable Crossovers

Day 2
HEAVY

25-30 min
DATE

Back:

1) T-Bar Rows with Smallest V-Shaped Handle

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Day 3
LIGHT

30-35 min
DATE

Arms:

SUPER SET
1 & 2 with same weight

1) Cable Kickbacks (Underhand)

2) Cable Crossover Curls

 
SUPER SET
3 &4
3) Torso Track or Ab Wheel
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
4) Side Plank/Hold
Side Plank/Hold
0 x Failure      ____ seconds
0 x Failure      ____ seconds
0 x Failure      ____ seconds

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER SET
1 & 2 then add 3 after warm-ups

1) Leg Press


2) Smith Machine Squats

   
3) Calf Raises on Leg Press

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Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Seated Universal Machine Press

2) Cable Side Raises