Week 242    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
LIGHT

20-25 min
DATE

Chest:

SUPER SET
1, 2, 3 & 4

1) Incline Barbell Press
Incline Bench Press

2) Flat Barbell Press

Flat Bench Press

   
3) Decline Barbell Press
Decline Bench Press

4) Cross Bench Crunches
Cross Bench Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Seated Cable Rows with V-Shaped Handle
Seated Cable Row

2) Pull Ups (Assisted optional)
Pull UpsGravitron Pull up

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

 
SUPER SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug

4) Hyper-Extensions
Hyper-Extension

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

Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Preacher Curls

Preacher Curl

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
2 & 3

1) Hack Squats

Hack Squat

2) Standing Leg Curls

Standing One Leg - Leg Curl

   

3) Smith Machine Calf Raises
Smith Machine Calf Raise

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Day 5
HEAVY

30 min
DATE

Delts:

1) Seated Front Smith Press


Seated Press on Smith Machine

2) Alternating Dumbbell Side & Front Raises

Dumbbell Side Raise Dumbbell Front Raises