Week 78    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) Decline Barbell Press

Decline Bench Press

2) Cable Crossover

Cable Crossover

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2 & 3

1) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

2) Pull Ups with V shaped handle
Close Grip Pull UpsPower Rack/Squat Rack
if you can't do pull ups do pulldowns

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

3) Dumbbell Shrugs
Dumbbell Shrug

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Advanced Workout Copyright © 2003 - 2011
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Day 3
MEDIUM

25 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with straight handle

Tricep Pushdown

2) Standing Dumbbell Curls
(alternating or together)

Alternating Dumbbell Curls

   
3) Forearm Wrist Roller
Forearm Roller
5lbs x Failure       5 x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 4
HEAVY

30 min
DATE

Legs:

1) "Bodysmith" Hack Squats
Sled = 0 lbs.

Weight comparable to other hack squat machine

Day 5
LIGHT

25 min DATE

Delts:
SUPER SET
1, 2, 3 & 4
with #1's weight

1) Seated Barbell Press
(behind the head)
Behind the Neck Barbell Press

2) Seated Barbell Press
(in front)
Seated Barbell Press

   
3) Barbell Front Raises
Barbell Front Raise
4) Wide Grip Barbell Upright rows
Wide Grip Barbell Upright Row
 
SUPER SET
5 & 6

5) Sit ups on Slant Board
Decline Sit Up

0 x Failure        0 x ____
0 x Failure        0 x ____
0 x Failure        0 x ____
6) Side Plank
(Hold for as long as you can)
Side Plank
____ seconds
____ seconds
____ seconds