Week 146   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
HEAVY

35 min

DATE

Chest:

1) Flat Barbell Press

Flat Bench Press
GO UP UNTIL YOU
CAN'T DO 1 REP

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
LIGHT

30 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
with V Shaped Handle

Front Lat Pulldown

2) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

   
3) Smith Machine Shrugs
Shrugs on Smith Machine
4) Good Morning
Good Mornings

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns on Pulldown Machine

Tricep Pushdown

2) Incline Dumbbell Curls

Incline Dumbbell Curl

   

3) Close Grip Pushups

Push Ups

0 x 100              0 x ____
4) Barbell Concentration Curls
Barbell Concentration Curls

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
1 & 2

1) "Trotter" Leg Press

Leg Presses

2) Seated Calf Raises

Seated Calf Raise

Day 5
MEDIUM

30 min
DATE

Delts:

SUPER SET
2 & 3
with same weight

1) Seated Barbell Shoulder Press (Behind the head)
Behind the Neck Barbell Press

2) Standing Dumbbell Side Raises

Dumbbell Side Raise

   
3) Standing Dumbbell Press
Standing Dumbbell Press

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