Week 293   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:

SUPER SET
1 & 2

1) Incline Smith Machine Press

2) Flat Barbell Press

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
1 & 2 then add 3 after warm-ups

1) T-Bar Rows with V-Shaped Handle

2) Seated Cable Rows with Straight Handle

   

3) Dumbbell Shrugs

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Advanced Workout

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Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions with Super EZ Curl Bar

2) Seated Dumbbell Curls with Back Support

 
SUPER SET
3 & 4 with same weight
3) Barbell Reverse Wrist Curls
4) Barbell Wrist Curls

Day 4
MEDIUM

30 min
DATE

Legs:

1) "Bodysmith" Leg Press

GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 5 REPS

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Advanced Workout

Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
LIGHT

15 min
DATE

Delts:

1) Seated Rear Barbell Press

2) Seated Front Barbell Press


   
3) Seated Rear Dumbbell Press
4) Hanging Leg Raises
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____