Week 134   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) Low Incline Barbell Press
(In Squat/Power Rack)
Low Incline Barbell Press

2) Dips

Dips

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

Day 2
MED/HEAVY

30 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V Shaped Handle

Seated Cable Row

2) Rack pulls

Rack Pull

Day 3
HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

Sets of 2 until you can't do 2

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Sets of 2 until you can't do 2

Day 4
LIGHT

30 min
DATE

Legs:

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   

3) Seated Calf Raises
Seated Calf Raise

4) Sit Ups on Slant Board (top hole)
Decline Sit Up

Ball x Failure       ____ x ____
Ball x Failure       ____ x ____
Ball x Failure       ____ x ____

Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Barbell Press (In Front)
Take weight from floor in front

Seated Barbell Press

Sets of 2 until you can't do 2

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com