Week 247    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
LIGHT

25-30 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Double Crunches

Double Ab Crunch

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

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Pulldowns with Smallest V-Shaped Handle
Front Lat Pulldown

   

3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension

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

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Straight Handle
Tricep Pushdown

2) Cable Curls with EZ Curl Handle
Standing Cable Curl

 
SUPER SET
3 & 4
3) Dumbbell Kickbacks
Dumbbell Kickbacks
4) Dumbbell Concentration Curls
Concentration Curl

Day 4
MED/HEAVY

25-30 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Press

Leg Press

2) Calf Raises on Leg Press

Calf Raise on Leg Press

Day 5
HEAVY

25-30 min
DATE

Delts:

1) Seated Front Barbell Press

Seated Front Barbell Press

Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.

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