Week 177   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

15-20 min
DATE

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press

2) Flat Dumbbell Press
Flat Dumbbell Bench Press

   
3) Incline Dumbbell Flyes
Incline Dumbbell Fly

4) Flat Dumbbell Flyes
Flat Dumbbell Fly

   

5) Pushups

Push Ups

0 x 25           ____ x ____
6) Sit Ups on Slant Board
Decline Sit Up
0 x 25           ____ x ____

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns

Front Lat Pulldown

2) Close Grip Leverage Rows

Leverage Machine Rows

   
3) Dumbbell Shrugs
Dumbbell Shrug

4) Lower-back Machine
Lower-back Machine

Day 3
MEDIUM

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Cable Kickbacks
(Underhand Grip)
Underhand Cable Tricep Kickbacks

2) Cable Crossover Curls (High)

Cable Crossover Curl

   
3) Rope Hammer Curls
Cable Hammer CurlRope handle
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Day 4
MEDIUM

30-35 min

DATE

Legs:

1) Barbell Squats

Free Weight Squat

2) Seated Calf Raises

Seated Calf Raise

Day 5
HEAVY

30 min

DATE

Delts:

1) Seated Front Smith Machine Press
(Touch top of chest)
Seated Press on Smith Machine
Go up until you can't do 5
then do 25% x Failure

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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com