Week 181   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) Flat Barbell Press

Flat Bench Press

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Day 2
LIGHT

30-35 min

DATE

Back:

1) Seated Cable Rows
with V-Shaped Handle
Seated Cable Row

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2) Legendary Abs (Level 3)
   

Day 3
MEDIUM

25-30 min

DATE

Arms:

SUPER SET
1 & 2 with same weight

1) Dumbbell Crossface

Lying Dumbbell Crossface

2) Dumbbell Curl Over Incline Bench
Standing Dumbbell Preacher Curl

 
SUPER SET
3 & 4 with same weight
3) Barbell Reverse Wrist Curls
(palms down)
Reverse Forearm Curl

4) Barbell Wrist Curls
(palms up)
Forearm Curl


Day 4
MEDIUM

25-30 min

DATE

Legs:

SUPER SET
1 & 2

1) "Trotter" Leg Press
Sled = 125 lbs.

Leg Presses

2) Free Standing Calf Raises

Standing Calf Raise


Day 5
MEDIUM

30 min

DATE

Delts:

SUPER SET
2 & 3 with same weight

1) Seated Front Barbell Press
in Squat/Power Rack

Seated Front Barbell Press

2) Barbell Front Raises
Barbell Front Raise

3) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row