Week 39     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) "Futron" Incline Barbell Press
Incline Bench Press

2) Flat Dumbbell Flyes
Flat Dumbbell Fly
Day 2
MEDIUM

25-30 min
DATE
Back:

SUPER SET
2 & 3
1) Pulldowns

Front Lat Pulldown

2) Close Grip Leverage Rows
Leverage Machine Rows

   
3) Dumbbell Shrugs
Dumbbell Shrug
4) Hyper-Extensions
Hyper-Extension
0 x Failure       0 x ____
Day 3
HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns
on Universal Machine

Tricep Pushdowns on Universal Machine

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Day 4
LIGHT

10 min DATE
Legs:
1) Smith Machine Squats
bar = 20 lbs.
Squats on Smith Machine
(you can pause, but do not rack the weight until you reach 100 reps)
2) Sit Ups on Slant Board
Decline Sit Up

0 x Failure
0 x Failure
0 x Failure

____
____
____
Day 5
MED/HEAVY

20-25 min
DATE

Delts:

1) Seated Dumbbell Press
Seated Dumbbell Press

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