Week 183   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
MED/HEAVY

25-30 min
DATE

Chest:

1) Incline Dumbbell Press
Incline Dumbbell Bench Press

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Advanced Workout
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Day 2
MEDIUM

25- 30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Pulldowns with Smallest-V Shaped Handle
Front Lat Pulldown

 
3) Dumbbell Shrugs
Dumbbell Shrug
4) Lower-back Machine
Lower-back Machine

Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Underhand Pushdowns

2) Seated Dumbbell Curls

Seated Dumbbell Curl

Day 4
LIGHT

15-20 min
DATE

Legs:
GIANT SET
1, 2, 3, 4 & 5

1) Leg Extensions
Leg Extension


2) Free Weight Leg Curls
Leg Curls on Free Weight Machine


   
3) Bulgarian Squats
Bulgarian Squats
0 x 20 each leg       ____
0 x 20 each leg       ____
4) Stiff Leg Deadlifts
Stiff Leg Deadlift
   
5) Walking Starter Lunges
Walking Starter Lunges
Hallway down & back      ____
Hallway down & back      ____
TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com

Day 5
LIGHT

10-15 min
DATE

Delts:
SUPER SET
1, 2 & 3 with same weight

1) Dumbbell Side Raises

Dumbbell Side Raise


2) Dumbbell Front Raises
Dumbbell Front Raises


   
3) Seated Dumbbell Press
Seated Dumbbell Press


4) Legendary Abs (Level 4)