Week 290   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

30 min
DATE

Chest:

1) Flat Barbell Press

2) Cable Crossovers

 

Day 2
HEAVY

30 min
DATE

Back:


1) Rack Pulls

GO UP 5% UNTIL YOU CAN'T GET 1 REP
THEN GO DOWN 5% UNTIL YOU GET 5 REPS

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Advanced Workout
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TheTrainingStationInc.com
 

Day 3
LIGHT

25 min
DATE

Arms:

SUPER SET
1, 2 & 3

1) Pushdowns with EZ Curl Handle
2) Cable Curls with EZ Curl Handle
   
3) Gaspari's
Standing Dumbbell Serratus Crunch
TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
 

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Hack Squats

2) Seated Calf Raises

 

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3

1) Seated Front Barbell Press

2) Wide Grip Smith Upright Rows
3) Dumbbell Side Raises