Week 179   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

25-30 min
DATE

Chest:

SUPER SET
1 & 2

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Dumbbell Pullovers

Dumbbell Cross Bench Pullover


Day 2
MED/HEAVY

25-30 min

DATE

Back:

1) Pulldowns
with Smallest V-Shaped Handle
Front Lat Pulldown

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com


Day 3
HEAVY

30 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
with
Tricep Pushdown

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls


Day 4
LIGHT

10-15 min

DATE

Legs:

1) Front Hack Squats
Sled = 0 lbs.
Front Hack Squat

2) Legendary Abs (Level 1)

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com


Day 5
MEDIUM

20-25 min

DATE

Delts:

SUPER SET
1 & 2

1) Seated Universal Machine Press
(facing out - no back support)

Seated Press on Universal Machine

2) Reverse Pec Deck

Reverse Pec Deck