Week 188   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

30 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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Advanced Workout
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Day 2
MED/HEAVY

30 min

DATE

Back:
1) T-Bar Rows with V-Shaped Handle
T-bar Row

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Advanced Workout
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TheTrainingStationInc.com

Day 3
MEDIUM

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
with Shaped Handle
Tricep Pushdown

2) Incline Dumbbell Curls

Incline Dumbbell Curl

 
3) Bench Dips
Bench Dips
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
4) Barbell Concentration
Barbell Concentration Curls

Day 4
HEAVY

30 min

DATE

Legs:

1) Universal Machine Squats

Universal Machine Squats

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Advanced Workout
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TheTrainingStationInc.com

Day 5
LIGHT

10-15 min

DATE

Delts:

1) Standing Dumbbell Side Raises

Dumbbell Side Raise

2) Legendary Abs (Level 4)