Week 138   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

35 min

DATE

Chest:

SUPER SET
1 & 2

1) Incline Barbell Press
Incline Bench Press

2) Decline Barbell Press
Decline Bench Press

Day 2
MEDIUM

35 min
DATE

Back:

1) Dumbbell Rows

Dumbbell Rows

2) Wide Grip Leverage Rows

Leverage Machine Rows


 
SUPER SET
3
& 4
3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Super EZ Curl Bar
Overhead Tricep Extensions

2) Preacher Curls with EZ Curl Bar
Preacher Curl

   

3) Pushdowns
with Handle
(Descending Set)

Tricep Pushdowns

4) Cable Curls
with EZ Curl Handle
(Descending Set)

Cable Curls

Day 4
HEAVY

40 min
DATE

Legs:

1) Barbell Squats
Free Weight Squat
GO UP UNTIL YOU CAN'T
DO 1 FULL REP

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
LIGHT

25 min
DATE

Delts:
SUPER SET
1 & 2

WITH SAME WEIGHT

1) Barbell Front Raises
Barbell Front Raise

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

 
SUPER SET
3 & 4
3) Sit Ups on Slant Board
Decline Sit Up
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____

4) Ab Bench
Ab Bench