Week 22     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

25 min
DATE
Chest:

SUPER
SET

1 & 2
with
same
dumbbells

1) Incline Dumbbell Flyes
Incline Dumbbell Fly

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

   
3) Cable Crossovers (optional)
25% x Failure     ____ x ____    
Day 2
MEDIUM

35-40 min
DATE

Back:
1) Pulldowns

Front Lat Pulldown

2) Seated Cable Rows
Smallest V shaped handle
Seated Cable Row
 
Traps:

SUPER
SET

3 & 4

3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension
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 3
MED/HEAVY
35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press
shoulder wide grip
Close Grip Bench on Smith Machine

2) Standing Dumbbell Curls
Dumbbell Curl

   
3) Barbell Reverse Curls
(palms down)
Revese Curl  
Day 4
MEDIUM

25 min
DATE
Legs:

SUPER
SET

1, 2 & 3

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine
3) Free Standing Calf Raises
Standing Calf Raise
0 x 20
0 x 12
0 x 8
0 x 5
0 x 2
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
0 x ____
Day 5
HEAVY

35 min
DATE
Delts:
1) Seated Barbell Press in Power/Squat Rack
Take off safety bars - 2nd hole from top
Front Barbell Press

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com