Week 135   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
MED/HEAVY

25-30 min

DATE

Chest:

1) Flat Smith Machine Press
Bar = 20 lbs.

Flat Bench Press on Smith Machine

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Day 2
HEAVY

35 min

DATE

Back:

1) Seated Cable Rows
with V Shaped Handle
Seated Cable Row

Day 3
LIGHT

25 min
DATE

Arms:

1) Pushdowns with Rope Handle
Tricep Pushdowns

2) Cable Curls with EZ Curl Handle
Cable Curls

 
SUPER SET
3 & 4
3) Ab Machine
Ab Machine
4) Gaspari's
Standing Dumbbell Serratus Crunch

Day 4
MED/HEAVY

30 min
DATE

Legs:

SUPER SET
1 & 2 starting at 80%

1) Vertical Leg Press
Sled = 0 lbs.

Vertical Leg Press

2) Calf Raises on Vertical Leg Press

Calf Raise on Vertical Leg Press

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Day 5
MED/HEAVY

25-30 min
DATE

Delts:

1) Seated Arnold Dumbbell Press

Arnold Press

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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com