Week 248    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:

SUPER SET
2 & 3

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Incline Dumbbell Flyes
Incline Dumbbell Fly

3) Dips or Bench Dips
DipsBench Dip
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
2 & 3

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Seated Cable Rows with V-Shaped Handle

Seated Cable Row

   

3) Smith Machine Shrugs
Shrugs on Smith Machine

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Advanced Workout
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Day 3
MEDIUM

20-25 min
DATE

Arms:

1) Pushdowns with EZ Curl Handle

Tricep Pushdown

2) Standing Dumbbell Curls

Dumbbell Curl

 

Day 4
HEAVY

35-40 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat

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Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
 

Day 5
LIGHT

20 min
DATE

Delts:

1) Standing Dumbbell Side Raises

Dumbbell Side Raise

12lbs x Failure      ____ x ____
10lbs x Failure      ____ x ____
  8lbs x Failure      ____ x ____
  6lbs x Failure      ____ x ____
  5lbs x Failure      ____ x ____
  4lbs x Failure      ____ x ____
  3lbs x Failure      ____ x ____
  2lbs x Failure      ____ x ____
  0lbs x Failure      ____ x ____

2) Ab Roller

Ab Roller

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