Week 250    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 Smith Machine Press
Decline Bench Press on Smith Machine

2) Flat Cambered Barbell Press

Flat Bench Press with Cambered Bar
Cambered Barbell

 

Day 2
HEAVY

30-35 min
DATE

Back:

 

1) 3/4 Deadlifts

3/4 Deadlift

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Day 3
LIGHT

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Skull Crushers with Straight Barbell

Skull Crushers/Nose Breakers/Lying Tricep Extensions

GO UP UNTIL YOU CAN'T DO 20 REPS

2) Preacher Curls with EZ Curl Bar

Preacher Curl

GO UP UNTIL YOU CAN'T DO 20 REPS

   
3) Sit Ups on Slant Board
Decline Sit Up
0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____

4) Gaspari's

Standing Dumbbell Serratus Crunch

 

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
1 & 2
after warm-ups

1) One Leg - Leg Press

Single Leg - Leg Press

2) Calf Raises on Leg Press
(both feet)

Calf Raise on Leg Press

Day 5
MEDIUM

25-30 min
DATE

Delts:

SUPER SET
1 & 2 with same weight

1) Barbell Front Raises

Barbell Front Raise

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row