Week 131   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

30-35 min
DATE

Chest:

1) Decline Barbell Press
Decline Bench Press

Sets of 3 reps until you can't do 3 reps

2) Incline Dumbbell Flyes
Incline Dumbbell Fly

Day 2
LIGHT

35-40 min
DATE

Back:

1) Seated Cable Rows
with smallest V-shaped handle

Seated Cable Row

2) T-Bar Rows

T-bar Row

 
SUPER SET
3 & 4

3) Hyper-Extensions
Hyper-Extension

35 lbs x Failure       35 x ____
25 lbs x Failure       25 x ____
10 lbs x Failure       10 x ____
  5 lbs x Failure         5 x ____
  0 lbs x Failure         0 x ____

4) Ab Bench
Ab Bench

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2
with same weight

1) Skull Crushers with EZ Curl Bar

= 20 lbs

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing EZ Bar Curls

= 20 lbs

Barbell Curl

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2 & 3

1) Smith Machine Squats
Bar = 20 lbs
Squats on Smith Machine

2) Universal Machine Leg Curls

Leg Curls on Universal Machine

   
3) Smith Machine Calf Raises
Smith Machine Calf Raise
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Day 5
MEDIUM

20 min
DATE

Delts:

SUPER SET
1 & 2
with same weight

1) Standing Dumbbell Side Raises

Dumbbell Side Raise

2) Standing Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise