Week 176   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

30-35 min
DATE

Chest:

1) Flat Smith Machine Press
Flat Bench Press on Smith Machine

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Advanced Workout
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Day 2
LIGHT

25 min

DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V-Shaped Handle
Seated Cable Row


2) Hyper-Extensions

Hyper-Extension

0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
 
SUPER SET
3 & 4
3) Hanging Leg Raises
Hanging Leg Raises
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____
4) Hanging Knee Raises
Hanging Knee Raises
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____

Day 3
MED/HEAVY

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers with EZ Curl Bar

= 20 lbs.

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

   
3) Barbell Reverse Curls
Revese Curl
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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com

Day 4
MEDIUM

25 min

DATE

Legs:

SUPER SET
1 & 2

starting at 100% with #1 weights

1) One Leg - Leg Press

Single Leg - Leg Press

 

 

2) Calf Raises on Leg Press
Calf Raise on Leg Press

 

 

Day 5
MEDIUM

25 min

DATE

Delts:

1) Standing Front Barbell Press

Standing Barbell Press

2) Wide Grip Smith Upright Rows

Wide Grip Upright Row on Smith Machine