Week 286   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

25 min
DATE

Chest:

1) Flat Univeral Machine Press

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Day 2
LIGHT

35 min
DATE

Back:

SUPER SET
1, 2, 3, 4, 5 & 6

1) Pulldowns

2) Straight Arm Pulldowns
Straight Arm Pulldowns

   
3) Dumbbell Shrugs

4) Hyper-Extensions
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
   

5) Crunches

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
6) Gaspari's
Standing Dumbbell Serratus Crunch

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

2) Standing EZ Bar Curls

   

3) Pushdowns

4) Standing Dumbbell Curls

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Dumbbell Step Ups
Dumbbell Step Ups

2) Standing Calf Raises

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Front Smith Machine Press

2) Dumbbell Side Raises