Week 129   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 min
DATE

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2 & 3

1) Dumbbell Rows

Dumbbell Rows

2) Barbell Shrugs

Barbell Shrug

   

3) Lower-back Machine
Lower-back Machine

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Day 3
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions

Overhead Cable Extensions

2) Incline Dumbbell Curls
(Keep head down & elbows back)

Incline Dumbbell Curl

Day 4
LIGHT

30 min
DATE

Legs:

1) "Bodysmith" Leg Press
(Sled = 0)
Leg Press
If you get 20 reps all the way to 50% you can stop.

If you don't get 20 reps go back down from that percentage.

45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
  5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

2) Ab Roller

Ab Roller

0 x Failure          ____
0 x Failure          ____
0 x Failure          ____

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
1 & 2
with #1 weights

1) Barbell Front Raises

Barbell Front Raise

2) Wide Grip Barbell Upright Rows
(Shoulder Width)

Wide Grip Barbell Upright Row