Week 285   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 min
DATE

Chest:

1) Incline Dumbbell Press

2) Pec Deck

 

Day 2
HEAVY

35 min
DATE

Back:

1) Lying Bent Over Barbell Rows (Overhand Grip)

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Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle

2) Standing Dumbbell Curls

   
3) Ball Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
TheTrainingStationInc.com
Advanced Workout Copyright © 2003 - 2011
TheTrainingStationInc.com
 

Day 4
MED/HEAVY

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Smith Machine Squats

2) Free Standing Calf Raises

0 x 20             ____ x ____
0 x 12             ____ x ____
0 x 8               ____ x ____
0 x 5               ____ x ____
0 x 2               ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3

1) Seated Dumbbell Press

2) Rope Front Raises

3) Bent Over Dumbbell Raises