Week 190     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) Flat Cambered Barbell Press
= 45 lbs.
Flat Bench Press
2) Incline Universal Machine Press
Incline Bench Press on Universal Machine
Day 2
HEAVY

50-55 min
DATE
Back:
1) Deadlifts
Deadlift
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 3
LIGHT

40-45min
DATE

Arms:

GIANT SUPER SET 1, 2, 3 & 4
1) Pushdowns on Cable Crossover
with EZ curl handle

Tricep Pushdowns

2) Standing Barbell Curls
with straight bar

Barbell Curl

   
3) Overhead Extensions on Cable Crossover
with Rope handle
Cable Overhead Tricep Extension
4) Preacher Curls
with EZ curl bar

Preacher Curl

Day 4
MEDIUM

20-25 min
DATE
Legs:

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







Start Super Setting at 80% ----->
with leg press weights




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






____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 5
MEDIUM

25 min
DATE
Delts:

SUPER SET
 1 & 2
1) Wide Grip Barbell Upright Rows
(shoulder width)

Wide Grip Barbell Upright Row
2) Cable Side Raises
on Cable Crossover Machine
Cable Side Raise