Week 229    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

20-25 min
DATE

Chest:

SUPER SET
1 & 2

1) Pec Deck

Pec Deck/Butterfly Machine

2) Cable Crossovers

Cable Crossover

 

Day 2
MEDIUM

20-25 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows with Smallest V-Shaped Handle

Seated Cable Row

2) Pulldowns
Front Lat Pulldown

 

Day 3
HEAVY

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns

Tricep Pushdown
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.

2) Standing Barbell Curls
Barbell Curl

Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.

Day 4
LIGHT

10-15 min
DATE

Legs:

1) "Bodysmith" Hack Squats
Bodysmith Hack Squats

2) Ab Bench
Ab Bench


Goal is 100
 

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Arnold Dumbbell Press

Arnold Press

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

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