Week 192    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
LIGHT

15 min
DATE

Chest:

SUPER SET
1 & 2

1) Cable Crossovers
Cable Crossover

2) Ab Roller

Ab Roller

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

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Dumbbell Rows

Dumbbell Rows

   
3) Barbell Shrugs
Barbell Shrug
4) Hyper-Extensions
Hyper-Extension
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
0 x Failure          ____

Day 3
MEDIUM

35 min

DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press

Close Grip Decline Bench Press

2) Seated Dumbbell Curls

Seated Dumbbell Curls

 
SUPER SET
3 & 4
3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Dumbbell Concentration Curls
Concentration Curl

Day 4
MEDIUM+

30-35 min

DATE

Legs:

1) "Bodysmith" Leg Press
(Sled = 0 lbs)

Leg Press

2) Free Standing Calf Raises

Standing Calf Raise

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


Day 4
HEAVY

25 min

DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press

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