Week 245    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

25-30 min
DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

2) Bench Dips
Bench Dip

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

Day 2
HEAVY

35 min
DATE

Back:

1) Rack Pulls

Rack Pull

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 3
LIGHT

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with straight barbell
Overhead Tricep Extensions
GO UP UNTIL YOU CAN'T DO 20 REPS

2) Seated Dumbbell Curls

Seated Dumbbell Curl
GO UP UNTIL YOU CAN'T DO 20 REPS

 
SUPER SET
3 & 4
3) Side Plank/Hold
Side Plank/Hold
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
4) Seated Waist Twist
Seated Waist Twist
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
2 & 3

1) Smith Machine Squats

Squats on Smith Machine

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

   

3) Calf Raises on Smith Machine
Smith Machine Calf Raise

TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
MEDIUM

20-25 min
DATE

Delts:

1) Standing Front Raises
with Super EZ Curl Bar

Barbell Front Raise

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure