Week 90     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 Smith Machine Press
Flat Bench Press on Smith Machine

2) Incline Barbell Press
Incline Bench Press

Day 2
HEAVY

45 min
DATE

Back:

1) Rack Pulls
(starting just above the knee)
Rack Pull

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Day 3
LIGHT

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions

Cable Overhead Tricep Extension

2) Seated Dumbbell Curls

Seated Dumbbell Curl

   
3) Close Grip Decline Barbell Press
Close Grip Decline Bench Press
4) Standing Barbell Curls
Barbell Curl
 
SUPER SET
5 & 6

5) Ab Roller

Ab Roller

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

6) Gaspari's
Standing Dumbbell Serratus Crunch

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) "Bodysmith" Hack Squats
Sled-0

bodysmith Hack squats

2) Vertical Leg Press
Sled=0
Vertical Leg Press

 
SUPER SET
3 & 4
3) One Foot Free Standing Calf Raises
Standing Calf Raise
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
4) Two Foot Free Standing Calf Raises
Standing Calf Raise
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____
0 x Failure             ____

Day 5
MEDIUM

25 min DATE

Delts:

1) Wide Grip Barbell Upright Rows
(shoulder width)

Wide Grip Barbell Upright Row

2) One Arm Cable Side Raises
One Arm Cable Side Raise