Week 127    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

25-30 min
DATE

Chest:

SUPER SET
1 & 2

1) Incline Dumbbell Flyes
Incline Dumbbell Fly

2) Incline Dumbbell Press
Incline Dumbbell Bench Press

 

SUPER SET

3 & 4
3) Flat Dumbbell Flyes
Flat Dumbbell Fly

4) Flat Dumbbell Press
Flat Dumbbell Bench Press

   

5) "Gaspari's"
Standing Dumbbell Serratus Crunch

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Day 2
MED/HEAVY

25-30 min

DATE

Back:

SUPER SET
1 & 2

1) Pulldowns

Front Lat Pulldown

2) Dumbbell Shrugs

Dumbbell Shrug

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Preacher Curls
with Straight Barbell

Preacher Curl

 
SUPER SET
3 & 4

3) Barbell Reverse Wrist Curls
Reverse Forearm Curl

4) Barbell Wrist Curls
Forearm Curl

Day 4
MEDIUM

25 min
DATE

Legs:

1) Leg Press (Sled = 75)

Leg Press

2) Calf Raises on Leg Press

Calf Raise on Leg Press

Day 5
HEAVY

25 min

DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

GO UP UNTIL YOU CAN'T DO 3 REPS
THEN DO THE LAST SET