Week 198    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

25 min
DATE

Chest:

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Flat Dumbbell Flyes

Flat Dumbbell Fly

 

Day 2
MEDIUM

30-35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns

Front Lat Pulldown

2) Pull Ups with V-Shaped Handle
Close Grip Pull UpsPower Rack/Squat Rack 

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

   
3) Barbell Shrugs
Barbell Shrug
4) Lower-Back Machine
Lower-back Machine
 

Day 3
MEDIUM

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Barbell Press

Close Grip Bench Press

2) Preacher Curls with Straight Barbell

Preacher Curl

   
3) Forearm Wrist Roller
Forearm Roller
15lbs x Failure       15 x ____
10lbs x Failure       10 x ____
  5lbs x Failure         5 x ____
TheTrainingStationInc.com - Advanced Workout, Workout, Workout Program, Workout Routine
Advanced Workout

Copyright © 2003 - 2011
TheTrainingStationInc.com
 

Day 4
HEAVY

35 min
DATE

Legs:

1) Hack Squats
Sled = 0 lbs.

Hack Squat


____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Important:
Don't do more than one rep at 100%

If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight
.

When you miss the weight start dropping the weight 5% until you get 5 reps.

 

Day 5
LIGHT

15 min
DATE

Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises


2) Gaspari's

Standing Dumbbell Serratus Crunch