Week 128   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) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
MEDIUM

30 min
DATE

Back:

1) Close Grip Leverage Rows

Leverage Machine Rows

2) Universal Machine Shrugs
(Facing In)

Shrug on Universal Machine

   

3) Hyper-Extensions
Hyper-Extension

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Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Underhand Pushdowns

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

 
SUPER SET
3 & 4
3) Seated One Arm Overhead Dumbbell Extension (Rear View)
Seated One Arm Overhead Extensions

4) Dumbbell Preacher Curls
Preacher Curl

Day 4
HEAVY

30 min
DATE

Legs:

1) Barbell Squats
Free Weight Squat
GO UP UNTIL YOU CAN'T DO 3 REPS
THEN DO THE LAST SET

Day 5
LIGHT

25 min

DATE

Delts:

1) Seated Rear Smith Machine Press
Behind the head
Bar = 20
Behind the Neck Press on Smith Machine

2) Dumbbell Side Raises
(Descending Set - NO REST)

Dumbbell Side Raise