Week 28     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

25-30 min
DATE
Chest:
1) "Futron" Incline Barbell Press
Incline Bench Press
2) Flat Universal Machine Press
Flat Bench Press on Universal Machine
Day 2
MEDIUM

30-35 min
DATE
Back:

SUPER SET
1 & 2
1) Seated Cable Rows
with V shaped handle
Seated Cable Row
2) Wide Grip Leverage Rows
use top handles
Leverage Machine Rows
 
SUPER SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug
4) Hyper-Extensions
Hyper-Extension
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 ____
Day 3
MEDIUM

30 min
DATE
   Arms:
SUPER SET
1 & 2
1) Close Grip Decline Barbell Press
Close Grip Decline Bench Press
2) Preacher Curls
with straight barbell
Barbell
Preacher Curl
 
SUPER SET
3 & 4
3) Barbell Reverse Wrist Curls
(palms down)
Reverse Forearm Curl
4) Barbell Wrist Curls
(palms up)
Forearm Curl
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Use same weights as #3
Day 4
HEAVY

35-40 min
DATE

Legs:

1) "Trotter" Leg Press
sled = 125 lbs.
Leg Presses
SUPER SET
starting at 85%

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
SUPER SET starting at 85%
2) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
LIGHT

25-30 min
DATE
Delts:
1) Seated Front Barbell Press
Seated Barbell Press
2) Sit Ups on Slant Board
Decline Sit Up
25lbs x Failure
10lbs x Failure
  5lbs x Failure
  0lbs x Failure
25 x ____
10 x ____
  5 x ____
  0 x ____