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
(shoulder width)

Close Grip Bench Press

2) Standing Cable Curls
(on seated row machine)
with EZ curl handle

Standing Cable Curl

Day 2
LIGHT

15 min
DATE
Legs:
1) Leg Press (sled=75)
Leg Press
2) Leg Curls
Leg Curl
 
   
3) FW Leg Extensions
Leg Extensions on Free Weight Machine
4) Calf Raises on the Leg Press
Calf Raise on Leg Press
5) Double Crunches
3 sets to failure
Double Ab Crunch
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Day 3
MED/HEAVY

25-30 min

DATE

Back:

1) Wide Grip Leverage Rows
(top handles)
Leverage Machine Rows
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Day 4
MEDIUM

30 min
DATE
Delts:
1) Dumbbell Front Raises
(alternating or together)
Dumbbell Front Raises

2) Cable Side Raises
Cable Side Raise

   
3) Seated Dumbbell Rear Raises
Seated Dumbbell Rear Raise
4) "Pee Wee Herman" Dumbbell Side Raises
Dumbbell Side Raise
Day 5
MED/HEAVY

20-25 min

DATE

Chest:


1) Flat Dumbbell Press
Flat Dumbbell Bench Press

2) Flat Dumbbell Flyes
Flat Dumbbell Fly