Week 182   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
LIGHT

15-20 min
DATE

Chest:

SUPER SET
1, 2 & 3

1) "Futron" Incline Barbell Press
Incline Bench Press


2) Decline Barbell Press
Decline Bench Press


   
3) Flat Dumbbell Flyes
Flat Dumbbell Fly


4) Legendary Abs (Level 3)
 

Day 2
MEDIUM

30 min

DATE

Back:

SUPER SET
2, 3 & 4

1) Bent-over Barbell Rows
(Underhand grip)

Bent Over Barbell Row

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

 
3) Barbell Shrugs
Barbell Shrug
4) Hyper-Extensions
Hyper-Extension

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


Day 3
MEDIUM

20-25 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope
on Universal Machine
Tricep Pushdowns on Universal Machine

2) Preacher Curls
with EZ Curl Bar
= 20 lbs.
Preacher Curl

   
4) Pushdowns (21's)

Tricep Pushdowns on Universal Machine


(Top, Bottom, Full)

4) Barbell Curls (21's

Barbell Curl


(Top, Bottom, Full)

Day 4
MED/HEAVY

35-40 min

DATE

Legs:

1) Barbell Squats
Free Weight Squat

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Advanced Workout
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Day 5
HEAVY

25-30 min

DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press
Sets of 5 until you can't
then 25% x Failure

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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com