Week 282   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

30 min
DATE

Chest:

1) Flat Dumbbell Flyes

2) Ab Machine

Ab Machine

 

Day 2
MED/HEAVY

35 min
DATE

Back:

 

1) Rack Pulls

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Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

2) Preacher Curls with EZ Curl Bar

 
SUPER SET
3 & 4
3) Dumbbell Crossface

4) Dumbbell Concentration Curls

Day 4
MEDIUM

35 min
DATE

Legs:

1) Universal Leg Extensions

2) Leg Curls

 
SUPER SET
3 & 4
3) Seated Calf Raises

4) Standing Calf Raises

Day 5
HEAVY

35 min
DATE

Delts:

1) Seated Front Smith Machine Press

2) Barbell Front Raises