HEAVY
30 min
DATE
Arms:
1) Close Grip Barbell Press
(shoulder width)
2) Standing Cable Curls
(on seated row machine)
with EZ curl handle
Week 34 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 30 min DATE |
Arms:
|
1) Close Grip Barbell Press |
|
2) Standing Cable Curls |
|
| Day 2 LIGHT 15 min DATE |
Legs: |
1) Leg Press (sled=75)  |
2) Leg Curls  |
||||
3) FW Leg Extensions  |
4) Calf Raises on the Leg Press  |
5) Double Crunches 3 sets to failure  |
____ ____ ____ |
| Day 3 MED/HEAVY 25-30 min DATE |
Back: |
1) Wide Grip Leverage Rows (top handles)  |
 Advanced Workout Copyright © TheTrainingStationInc.com |
| Day 4 MEDIUM 30 min DATE |
Delts: |
1) Dumbbell Front Raises (alternating or together)  |
|
2) Cable Side Raises  |
|
3) Seated Dumbbell Rear Raises  |
4) "Pee Wee Herman" Dumbbell Side Raises  |
| Day 5 MED/HEAVY 20-25 min DATE |
1) Flat Dumbbell Press |
|
2) Flat Dumbbell Flyes  |
