Week 241    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

35 min
DATE

Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

Day 2
LIGHT

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Underhand Grip)

Bent Over Barbell Row

2) Good Morning

Good Mornings

 
SUPER SET
3 & 4
3) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

4) Crunches
Ab Crunches

0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press
Close Grip Decline Bench Press

2) Preacher Curls with EZ Curl Bar
Preacher Curl

 
SUPER SET
3 & 4
3) Pushdowns (21's)
Tricep Pushdown


4) Barbell Curls (21's)
Barbell Curl

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Dumbbell Lunges
Lunges with Dumbbells

2) Single "Trotter" Leg Press

Single Leg Press

   

3) Free Standing Calf Raises
Standing Calf Raise

0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

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Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3 with same weight

1) Seated Front Barbell Press

Seated Front Barbell Press

2) Dumbbell Front Raises
Dumbbell Front Raises

3) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise