Week 187   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
LIGHT

25-30 min
DATE

Chest:

GIANT SET
1 - 5

1) Incline Dumbbell Flyes
Incline Dumbbell Fly

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

   
3) Decline Dumbbell Flyes
Decline Dumbbell Fly

4) Pec Deck
Pec Deck/Butterfly Machine

   
5) Cable Crossovers
Cable Crossover

6) Legendary Abs (Level 4)

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns with Handle

Front Lat Pulldown

2) Dumbbell Rows

Dumbbell Rows

   

3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Lower-Back Machine
Lower-back Machine

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Straight Barbell

Overhead Tricep Extensions

2) Standing EZ Curl Bar Curls

Barbell Curl

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Vertical Leg Press
Sled = 0
Vertical Leg Press

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

Day 5
HEAVY

25 min
DATE

Delts:

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

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