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
Flat Bench Press
2) Incline Dumbbell Flyes
Incline Dumbbell Fly
Day 2
MEDIUM

40 min
DATE
Back:

SUPER SET
1 & 2
1) Pulldowns with smallest V shaped handle
Front Lat Pulldown
2) Good Morning
Good Mornings
 
SUPER SET
3 & 4
3) One Arm T-Bar Rows
One Arm T-bar Row
4) Smith Machine Shrugs
Shrugs on Smith Machine
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

Tricep Pushdown
2) Standing Barbell Curls
(you can use straps)
Barbell Curl
 
SUPER SET
3 & 4
3) Weighted Dips
Dips
4) Alternating Standing Dumbbell Curls
(you can use straps)
Alternating Dumbbell Curls
Day 4
LIGHT

30 min
DATE

Legs:

1) Smith Machine Squats
Squats on Smith Machine

2) Standing Dumbbell Serratus Crunch
Standing Dumbbell Serratus Crunch
"Gaspari's"
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Advanced Workout
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Day 5
MEDIUM

30 min
DATE
Delts:
1) Seated Universal Machine Press
Facing the machine
with lower back support
Seated Machine Press
2) Lying Barbell Front Raises
Barbell Front Raise on Incline