Week 133   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 min
DATE

Chest:

1) Flat Dumbbell Press
Flat Dumbbell Bench Press

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Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns
with handle
Front Lat Pulldown

2) Pull Ups
Pull Ups

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

 

3) Dumbbell Shrugs
Dumbbell Shrug

4) Lower-Back Machine
Lower-back Machine

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Pulldown Machine

Tricep Pushdown

2) Cable Curls on Seated Row Machine

Standing Cable Curl

 
SUPER SET
3 & 4
3) Cable Kickbacks (Palm up)
Underhand Cable Tricep KickbacksSingle handle
4) Cable Crossover Curls
Cable Crossover Curl

Day 4
HEAVY

35-40 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

SETS OF 2 UNTIL YOU CAN'T DO 2

2) Hack Squats
Sled = 0 lbs.

Hack Squat

SETS OF 2 UNTIL YOU CAN'T DO 2

Day 5
LIGHT

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Side Dumbbell Raises

Seated Dumbbell Side Raises

2) Seated Dumbbell Press

Seated Dumbbell Press

Use #1 Weights

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