Week 88     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) Upward Cable Crossovers

Upward Cable Crossover

Day 2
MEDIUM

30-35 min
DATE

Back:

1) Deadlifts
NO - STRAPS or HOOKS
(over/under grip - weak hand is under)
Deadlift

2) Pullups
YES - STRAPS or HOOKS
Pull Ups

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

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with EZ curl bar

Overhead Tricep Extensions

2) Preacher Curls with EZ curl bar

Preacher Curl

   

3) Pushdowns (21's)
Tricep Pushdowns on Universal Machine

4) Barbell Curls (21's)
Barbell Curl

Day 4
HEAVY

30 min
DATE

Legs:

1) Universal Leg Extensions

Leg Extensions on Universal Machine

2) "Trotter" Leg Press

Leg Presses

Day 5
LIGHT

30 min DATE

Delts:

SUPER SET
1, 2, 3 & 4

1) Seated Arnold Press
Arnold Press

2) Seated Dumbbell Press
Seated Dumbbell Press

____ x ____
____ x ____

____ x ____

 
3) Barbell Front Raises
Barbell Front Raise
4) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row
____ x ____
____ x ____
____ x ____
 
SUPER SET
5, 6 & 7
5) Crunches Ab Crunches
6) Reverse Crunches Reverse Ab Crunch
7) Double Crunches Double Ab Crunch

0 x Failure       ____
0 x Failure       ____

0 x Failure       ____
0 x Failure       ____

0 x Failure       ____
0 x Failure       ____

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