Week 72     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

35 min
DATE

Chest:

SUPER SET
1 & 2
after the warm ups

1) Low Incline Smith Machine Press

Low Incline Bench Press on Smith Machine

2) Decline Barbell Press

Decline Bench Press

3) Hanging Leg Raises
Hanging Leg Raises
0 x Failure           ____
0 x Failure           ____
0 x Failure           ____

Day 2
MEDIUM

35 min
DATE

Back

1) Bent Over Barbell Rows
(Underhand Grip)

Bent Over Barbell Row

2) Pulldowns
with handle
Front Lat Pulldown

SUPER SET
3 & 4
3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension
35 lbs x Failure     ____ x ____
25 lbs x Failure     ____ x ____
10 lbs x Failure     ____ x ____
  5 lbs x Failure     ____ x ____
  0 lbs x Failure     ____ x ____

Day 3
MEDIUM

35-40 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
with rope handle
Tricep Pushdown

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
SUPER SET
3 & 4
3) Dips (narrow grip)
Dips
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
4) Chin Ups (underhand)
Chin Ups
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____

Day 4
MEDIUM

35- 40 min
DATE

Legs:

SUPER
SET

1 & 2

1) Leg extensions

Leg Extension

2) Hack Squats

Hack Squat

   

3) Leg Curls
Leg Curl

4) Standing Calf Raises
Universal Machine Calf Raises

Day 5
HEAVY

25 min DATE

Delts:

1) Seated Universal Machine Press
Seated Press on Universal Machine

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