Week 295  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:

SUPER SET
1 & 2

1) Flat Barbell Press

2) Dumbbell Pullovers

 

Day 2
HEAVY

30 min
DATE

Back:

1) Deadlifts

GO UP UNTIL YOU CAN'T GET 1 REP
THEN BACK DOWN UNTIL YOU GET 10 REPS


+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____
+/-5% x ?      ____ x ____

TheTrainingStationInc.com
Advanced Workout

Copyright © 2003 - 2011
TheTrainingStationInc.com

 

Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Super EZ Curl Bar

2) Seated Dumbbell Curls

 

SUPER SET
3 & 4

3) Forearm Wrist Roller
5lbs x Failure      ____ x ____
5lbs x Failure      ____ x ____
5lbs x Failure      ____ x ____
5lbs x Failure      ____ x ____
5lbs x Failure      ____ x ____

4) Ab Bench


 

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

2) Free Standing Calf Raise

0 x 20             ____ x 20
0 x 12             ____ x 12
0 x 8               ____ x 8
0 x 5               ____ x 5
0 x 2               ____ x 2
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

 

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
1 & 2
after warm-ups

1) Seated Front Smith Machine Press

2) Rope Front Raises


3) Dumbbell Side Raises