Week 136   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
HEAVY

25-30 min
DATE

Chest:

1) Incline Universal Machine Press

Incline Bench Press on Universal Machine

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Advanced Workout
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Day 2
LIGHT

35 min

DATE

Back:

SUPER SET
1 & 2

1) Wide Grip Leverage Rows
(Top Handles)

Leverage Machine Rows

2) Barbell Shrugs

Barbell Shrug

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Underhand Pushdowns

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

 
SUPER SET
3 & 4
3) Dumbbell Crossface
Lying Dumbbell Crossface
4) Dumbbell Curls Over Incline
Standing Dumbbell Preacher Curl

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2 & 3

1) "Trotter" Leg Press
Sled = 125 lbs.
Leg Presses

2) Leg Curls

Leg Curl

   

3) Calf Raises on "Trotter" Leg Press
Leg Press Calf Raises


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Advanced Workout Copyright © 2003 - 2011 TheTrainingStationInc.com

Day 5
MEDIUM

35 min
DATE

Delts:

SUPER SET
1 & 2

1) Standing Dumbbell Side Raises

Dumbbell Side Raise

2) Front Raises with Super EZ Curl Bar

Barbell Front Raise

   

3) Reverse Pec Deck
Reverse Pec Deck

4) Ab Roller

Ab Roller

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