Week 124    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) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
with Smallest V-Shaped Handle
Front Lat Pulldown

2) Rack Pulls
(Starting just above the knees)
Rack Pull

Day 3
HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Pulldown Machine

Tricep Pushdown

SET OF 3 UNTIL
YOU CAN'T DO 3

2) Cable Curls
on Seated Row Machine

Standing Cable Curl

SET OF 3 UNTIL
YOU CAN'T DO 3

Day 4
LIGHT

25 min
DATE

Legs:

SUPER SET
1, 2, 3 & 4

1) Barbell Squats
Free Weight Squat

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   
3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Ab Bench

Ab Bench


Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3 with same weight

1) Seated Barbell Press
(Behind the head)

Behind the Neck Barbell Press

2) Barbell Front Raises

Barbell Front Raise

   

3) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com