Week 287   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

25 min
DATE

Chest:

SUPER SET
1 & 2

1) Low Incline Smith Machine Press

2) Jacknives of Ball
Jacknives on Ball

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

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2 & 3

1) T-Bar Rows with V-Shaped Handle

2) Smith Machine Shrugs

   
3) Good Morning

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Advanced Workout Copyright © 2003 - 2011
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Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions with Super-EZ Curl Handle

2) High Incline Dumbbell Curls

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
2 & 3

1) Vertical Leg Press

2) Stiff Leg Deadlifts

   
3) Calf Raises on Vertical Leg Press

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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
HEAVY

35 min
DATE

Delts:

1) Standing Front Barbell Press

Standing Barbell Press

2) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises