Week 296  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

Chest:

1) Decline Barbell Press

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Day 2
LIGHT

30 min
DATE

Back:

1) Pulldowns with Shaped Handle

2) Dumbbell Shrugs

 
3) Hyper-Extensions
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

4) Double Crunches

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

Day 3
MED/HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Shaped Handle

2) Preacher Curls with EZ Curl Bar

 

SUPER SET
3 & 4

3) Cable Kickbacks (Underhand Grip)

4) Dumbbell Preacher Curls


Day 4
MEDIUM

40 min
DATE

Legs:

SUPER SET
1 & 2

1) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

 

3) Hack Squats
Hack Squat


4) Standing Universal Machine Calf Raises
Universal Machine Calf Raises

Day 5
MED/HEAVY

25 min
DATE

Delts:

1) Wide Grip Smith Machine Upright Rows

2) One Arm Cable Side Raises