Week 232    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

30-35 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Torso Track

Torso Track

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

 

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns with Chain Handle

Front Lat Pulldown

2) Deadlifts

Deadlift

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle
Tricep Pushdowns on Universal Machine

2) Cable Curls with EZ Curl Handle

Standing Cable Curl

 
SUPER SET
3 & 4

3) Cable Kickbacks
Underhand Cable Tricep KickbacksSingle handle

4) Cable Crossover Curls
Cable Crossover Curl

 

Day 4
MEDIUM

30 min
DATE

Legs:
SUPER SET
1 & 2 after warm ups

1) Leg Press

Leg Press

2) Seated Calf Raises

Seated Calf Raise

 

Day 5
HEAVY

25-30 min
DATE

Delts:

1) Seated Barbell Press in Power/Squat Rack

Seated Front Barbell Press

Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.
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