Week 125    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

30 min
DATE

Chest:

SUPER SET
1 & 2

1) Decline Cambered Barbell Press
Decline Bench Press with Cambered Bar
Cambered Barbell = 45 lbs

2) Cross Bench Dumbbell Pullovers

Dumbbell Cross Bench Pullover

Day 2
HEAVY

30-35 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

2) Pull Ups (Overhand)

Pull Ups

0 x Failure           ____
0 x Failure           ____
0 x Failure           ____

Day 3
LIGHT

25 min
DATE

Arms:

1) Skull Crushers with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Curls with Straight Barbell
Barbell Curl

   

3) Barbell Reverse Curls
Revese Curl

4) Ab Machine

Ab Machine


Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Hack Squats

Hack Squat

2) Standing Leg Curl

Standing One Leg - Leg Curl

   
3) Sissy Squats
Sissy Squats

35lbs x Failure        35 x ____
25lbs x Failure        25 x ____
10lbs x Failure        10 x ____
  5lbs x Failure          5 x ____
  0lbx x Failure          0 x ____

4) Seated Calf Raises
Seated Calf Raise

Day 5
MED/HEAVY

35 min
DATE

Delts:

1) Standing Barbell Press

Standing Barbell Press

2) Seated Dumbbell Side Raises
Seated Dumbbell Side Raises

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