Week 85     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:

1) Decline Barbell Press

Decline Bench Press


2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
HEAVY

35-40 min
DATE

Back:

 

1) T-Bar Rows

T-bar Row


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Day 3
LIGHT

30 min
DATE

Arms:

SUPER
SET

1 & 2

1) Pushdowns

Tricep Pushdowns

2) Incline Dumbbell Curls

Incline Dumbbell Curl

   

3) Barbell Reverse Curls
(Descending Set - No Rest)
Revese Curl

4) Barbell Reverse Curls
(Descending Set - No Rest)
Revese Curl

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER
SET

2 & 3

1) Free Weight Leg Extensions

Leg Extensions on Free Weight Machine

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

3) Standing Calf Raises
Universal Machine Calf Raises

Day 5
MEDIUM

25-30 min DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) "Pee Wee Herman" Dumbbell Side Raises

Dumbbell Side Raise