Week 140   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:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Dips with Weight

Dips

Day 2
HEAVY

35-40 min
DATE

Back:

1) Deadlifts

Deadlift

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Advanced Workout
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Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Dumbbell Kickbacks

Dumbbell Kickbacks

2) Dumbbell Concentration Curls

Concentration Curl

   

3) Hanging Leg Raises
Hanging Leg Raises

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TheTrainingStationInc.com
Advanced Workout Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

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

Leg Press

2) Seated Calf Raises

Seated Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

1) Wide Grip Smith Machine Upright Rows
Wide Grip Upright Row on Smith Machine

2) Cable Side Raises
Cable Side Raise