Week 298  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) Flat Barbell Press

2) Cable Crossovers


Day 2
MED/HEAVY

30 min
DATE

Back:

1) Wide Grip T-Bar Rows

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Advanced Workout

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TheTrainingStationInc.com

Day 3
MED/HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Straight Handle

2) Standing Curls with EZ Curl Bar

Day 4
HEAVY

35 min
DATE

Legs:

1) Leg Press


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Advanced Workout

Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
LIGHT

25 min
DATE

Delts:
SUPER SET
1, 2 & 3 with same weights

1) Standing Dumbbell Side Raises

2) Standing Dumbbell Front Raises

   
3) Standing Dumbbell Rear Raises
4) Ab Bench or Rope Cable Crunches