Week 180   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:

1) Incline Barbell Press

Incline Bench Press

2) Pec Deck

Pec Deck/Butterfly Machine


Day 2
HEAVY

25-30 min

DATE

Back:

1) Rack Pulls
(Starting just above the knees)
Rack Pull
Sets of 5 until you can't
then 25% x Failure

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Day 3
LIGHT

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Standing Barbell Curls
Barbell Curl

 
3) Legendary Abs (Level 2)
 

Day 4
MEDIUM

30 min

DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Leg Curls

Leg Curl

 
SUPER SET
3 & 4
3) Smith Machine Squats
Squats on Smith Machine
4) Universal Machine Calf Raises
Universal Machine Calf Raises

Day 5
MEDIUM

15-20 min

DATE

Delts:

SUPER SET
1 & 2 after warm-ups

1) Standing Dumbbell Press

Standing Dumbbell Press

 

 

2) Incline Dumbbell Side Raises
Incline Dumbbell Side Raises