Week 145   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

30-35 min

DATE

Chest:

1) Decline Barbell Press

Decline Bench Press

2) Incline Universal Machine Press

Incline Bench Press on Universal Machine

Day 2
HEAVY

35 min
DATE

Back:

1) Rack Pulls
Rack Pull

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Day 3
LIGHT

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with Straight Barbell

Overhead Tricep Extensions

2) Preacher Curls
with Straight Barbell

Preacher Curl

   
3) Side Plank
Side Plank/Hold
0 x Failure          ____ seconds
0 x Failure          ____ seconds
0 x Failure          ____ seconds
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Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
2, 3 & 4

1) Dumbbell Lunges
Lunges with Dumbbells

2) Universal Leg Curls

Leg Curls on Universal Machine

   

3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine

4) Calf Raises on Leg Press
Calf Raise on Leg Press

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Dumbbell Front Raises

Dumbbell Front RaisesDumbbell Front Raise