Week 27     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

25-30 min
DATE
Chest:
1) Flat Dumbbell Press
Flat Dumbbell Bench Press

2) Cable Crossovers
Cable Crossover
3) AB/back Machine
Ab Machine
Lay back as far as possible
Day 2
MEDIUM

35-40 min
DATE
Back:
1) Pulldowns

Front Lat Pulldown
SUPER SET 2, 3 & 4
2) Pullups with V shaped handle
Close Grip Pull UpsPower Rack/Squat Rack  
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
0 x Failure             0 x ____
   
3) Barbell Shrugs
Barbell Shrug
4) ab/Back Machine
Lower-back Machine
Day 3
MEDIUM

30-35 min
DATE
    Arms:
SUPER SET
1 & 2
1) Seated Overhead Extensions
with straight barbell

2) Standing Barbell Curls

Barbell Curl
 
SUPER SET
3 & 4
with
same
dumbbell
3) Dumbbell Crossface
Lying Dumbbell Crossface
4) Dumbbell Curls over an Incline bench
Standing Dumbbell Preacher Curl
Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
1 & 2

1) Front Hack Squats
Front Hack Squat
Facing in, toes on the floor.

2) Stiff Leg Deadlifts
Stiff Leg Deadlift
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Day 5
HEAVY

30-35 min
DATE
Delts:
1) Seated Smith Machine Press
(in front) (touch chest)
Seated Press on Smith Machine
2) Alternating Dumbbell Side & Front Raises

Dumbbell Side Raise
use side raise weight
Dumbbell Front Raises