Week 92     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

30-35 min
DATE

Chest:

SUPER SET
1 & 2

1) Decline Barbell Press

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

2) Cable Crossovers

Cable Crossover

 
SUPER SET
3 & 4
3) Crunches
Ab Crunches
0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____
4) 6 Inch Leg Lifts
Lying 6 Inch Leg Lift
0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

01) One Arm T-Bar Rows

One Arm T-bar Row

2) Pulldowns

Front Lat Pulldown

   
3) Barbell Shrugs
Barbell Shrug

4) Hyper-Extensions
Hyper-Extension
0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____
0 x Failure         0 x ____

Day 3
MEDIUM

35-40 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Lat Pull Machine
Tricep Pushdown

2) Standing Barbell Curls

Barbell Curl

   
3) One Arm Overhead Dumbbell Extension
Seated One Arm Overhead Extensions
4) High Incline Dumbbell Curls
High Incline Dumbbell Curls
   
5) Forearm Wrist Roller
Advanced Workout
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Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2 & 3

1) Smith Machine Squats
Bar=20lbs
Squats on Smith Machine

2) Leg Curls
Leg Curl

3) Smith Machine Calf Raises

Day 5
HEAVY

30 min DATE

Delts:

1) Seated Front Smith Machine Press

Seated Press on Smith Machine

2) Dumbbell Side Raises

Dumbbell Side Raise

3) Dumbbell Front Raises
Dumbbell Front Raises

4) Dumbbell Rear Raises

Standing Rear Delt Dumbbell Raise