Week 91     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
HEAVY

30 min
DATE

Chest:

1) Flat Dumbbell Press

Flat Dumbbell Bench Press

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Day 2
LIGHT

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with smallest V shaped handle

Seated Cable Row

GO DOWN UNTIL YOU GET 50 REPS
ON BOTH #1 & #2

2) Barbell Pullovers

Barbell Pullover

   

3) Sit Ups on Slant Board
Decline Sit Up

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

4) Side Plank
Side Plank/Hold

Hold each side as long as you can

____ secs/side

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Two Arm Overhead Dumbbell Extension

Tricep Overhead Dumbbell Extensions

2) Drag Curls on Universal Machine
Universal Drag Curls

   
3) One Arm Overhead Cable Extension
One Arm Tricep Overhead ExtensionSingle handle
4) One Arm Cable Curl
Single handleCable Curls

Day 4
MEDIUM

30-35 min
DATE

Legs:

SUPER SET
1 & 2
after the warm ups

1) Barbell Lunges
Lunges with Barbell

 

 

2) Universal Machine Calf Raises
Universal Machine Calf Raises

 

 

Day 5
MEDIUM

30-35 min DATE

Delts:

SUPER SET
2 & 3

1) Seated Front Barbell Press
(In power/squat rack)
Seated Front Barbell Press

2) Lying Barbell Front Raises
Barbell Front Raise on Incline

3) Bent Over Rear Dumbbell Raises
Standing Rear Delt Dumbbell Raise