Week 75    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:

1) "Futron" Incline Barbell Press
Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
HEAVY

35-40 min
DATE

Back:

1) 3/4 Deadlifts
(from bottom of squat/power rack)
3/4 Deadlift
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Advanced Workout
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Day 3
LIGHT

25-30 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press
Close Grip Decline Bench Press
2) Cable Curls with EZ curl handle
(on Cable Crossover Machine)
Cable Curls
   
3) Skull Crushers with EZ curl bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

4) Standing Curls with EZ curl bar
Barbell Curl
 
SUPER SET
6 & 7
5) Barbell Reverse Curls
Revese Curl
6) 6 Inch Leg Raises
Lying 6 Inch Leg Lift
0 x Failure        ____
0 x Failure        ____
7) Ab Roller
Ab Roller
0 x Failure        ____
0 x Failure        ____

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER SET
2 & 3

1) Barbell Hack Squats

Barbell Hack Squats - Free Weight Hack Squats

Very akward - tough it out

2) Standing Leg Curl
Standing One Leg - Leg Curl
3) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
MED/HEAVY

30 min DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

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