Week 24    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

30-35 min
DATE
Chest:
1) Incline Barbell Press
Incline Bench Press

2) Flat Dumbbell Flyes
Flat Dumbbell Fly

Day 2
MEDIUM

35-40 min
DATE

Back:

SUPER SET

1 & 2
1) Bent Over Barbell Rows
Overhand Grip
Bent Over Barbell Row
2) Rack Pulls
Start with the bar just
above the knee caps
Rack Pull

Day 3
HEAVY

35-40 min
DATE

    Arms:
SUPER SET
1 & 2
1) Skull Crushers
with straight barbell
Barbell
short barbell = 30 lbs.
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Curls
with EZ curl bar
EZ curl bar
all chrome = 20 lbs.
Barbell Curl

Day 4
LIGHT

35-40 min
DATE
Legs:

SUPER SET
1 & 2

1) Leg Extensions
Blue & White
Leg Extension

2) Leg Press
Sled = 75 lbs.
Blue & White
Leg Press
 
SUPER SET
3 & 4
3) Leg Curls
Blue & White

Leg Curl
3) Calf Raises on Leg Press
Blue & White
Calf Raise on Leg Press
Day 5
MEDIUM

30-35 min
DATE
Delts:
1) Seated Dumbbell Press

Seated Dumbbell Press
2) Wide Grip Smith Machine Upright Rows

Wide Grip Upright Row on Smith Machine

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