MEDIUM
25-30 min
DATE
Chest:
1) Flat Barbell Press
2) Incline Dumbbell Flyes
Week 29 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) Flat Barbell Press
|
2) Incline Dumbbell Flyes |
| Day 2 MEDIUM 40 min DATE |
1) Pulldowns
with smallest V shaped handle  |
2) Good Morning  |
|||
SUPER SET 3 & 4 |
3) One Arm T-Bar Rows  |
4) Smith Machine Shrugs  |
|
Day 3 HEAVY 30-35 min DATE |
Arms: SUPER SET 1 & 2 |
1) Pushdowns on the Pulldown Machine Use a chain to lower the handle   |
2) Standing Barbell Curls
(you can use straps)  |
||
SUPER SET 3 & 4 |
3) Weighted Dips  |
4) Alternating Standing Dumbbell Curls (you can use straps)  |
| Day 4 LIGHT 30 min DATE |
Legs: |
1) Smith Machine Squats |
2) Standing Dumbbell Serratus Crunch  "Gaspari's" |
||
 Advanced Workout Copyright © TheTrainingStationInc.com |
| Day 5 MEDIUM 30 min DATE |
1) Seated Universal Machine Press Facing the machine with lower back support  |
2) Lying Barbell Front Raises  |
