Week 243    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

30-35 min
DATE

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) "Futron" Cambered Barbell Press
Incline Bench Press with Cambered Bar
Cambered Barbell

Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
1 & 2

1) Underhand Pulldowns

Underhand Grip Lat Pulldown

2) Close Grip Leverage Rows

Leverage Machine Rows

Day 3
MEDIUM+

20 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Rope Handle

Tricep Pushdown

2) Cable Curls with EZ Curl Handle

Standing Cable Curl

 

Day 4
HEAVY

30 min
DATE

Legs:

1) Bodysmith Leg Press

Leg Press

Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.
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Day 5
LIGHT

15 min
DATE

Delts:
SUPER SET
1, 2, 3 & 4 with same weight

1) Seated Rear Barbell Press

Behind the Neck Barbell Press

2) Seated Front Barbell Press

Seated Barbell Press

   
3) Barbell Front Raises
Barbell Front Raise

4) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row

 
SUPER SET
5 & 6
5) Crunches
Ab Crunches
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
6) Reverse Crunches
Reverse Ab Crunch
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____