Week 40     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

20 min
DATE
Chest

SUPER SET
1 & 2

1) Cable Crossovers
Cable Crossover

2) Pec Deck
Pec Deck/Butterfly Machine

Day 2
HEAVY

20-25 min
DATE
Back:
1) Deadlifts
Deadlift

or
1) Seated Cable Rows
with smallest V shaped handle
Seated Cable Row

Day 3
LIGHT

15 min
DATE

Arms:

1) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

2) Crunches
1 set to Failure
Ab Crunches

____

3) Cable Curls on Cable Crossover w/EZ curl handle

Cable Curls

4) Hanging Leg Lifts
1 set to Failure
Hanging Leg Raises
____
   
5) Pushdowns on Cable Crossover w/Rope handle
Tricep Pushdowns

6) Ab Bench
Ab Bench

80% x Failure
____ x ____
7) Standing Barbell Curls
Barbell Curl

8) Hanging Knee Raises
1 set to Failure
Hanging Knee Raises
____

Day 4
MEDIUM

25 min

DATE

Legs:

SUPER
SET
2 & 3

1) Front Hack Squats
(facing in - toes on floor)
down to 90 degrees
Front Hack Squat

2) Hack Squats
(facing out - feet up high)
all the way down
Hack Squat

Use #1 weight

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3) Seated Calf Raises
Seated Calf Raise
Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
2 & 3
with #2
weights

1) Standing Dumbbell Side Raises
Dumbbell Side Raise

2) Barbell Front Raises
Barbell Front Raise
3) Wide Grip Barbell Upright Rows
Wide Grip Barbell Upright Row