Week 76     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
HEAVY

30 min
DATE

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

Day 2
LIGHT

20 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V shaped handle
Seated Cable Row
2) Smith Machine Shrugs
Shrugs on Smith Machine
   
3) Gaspari's
Standing Dumbbell Serratus Crunch
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Day 3
MEDIUM

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with straight handle
Overhead Cable Extensions
2) Preacher Curls
with straight
barbell

Preacher Curl
 
SUPER SET
3 & 4
3) Dips (narrow grip)
Dips
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
0 x Failure          0 x ____
4) Cross Body Dumbbell Curls
Cross Body Dumbbell Curls

Day 4
MED/HEAVY

30-35 min
DATE

Legs:

1) Barbell Squats

Free Weight SquatSquat Rack

 

SUPER SET Last 7 Sets

2) Seated Calf Raises
Seated Calf Raise

 

 

Day 5
MEDIUM

30 min DATE

Delts:
SUPER SET
2, 3 & 4
with same weight

1) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

2) Dumbbell Side Raises

Dumbbell Side Raise

   
3) Dumbbell Front Raises
Dumbbell Front RaisesDumbbell Front Raise
4) Bent Over Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise