Week 94     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 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

35 min
DATE

Back:

1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

2) Seated Cable Rows
with shaped handle
Seated Cable Row

 
SUPER SET
3 & 4
3) Close Grip Barbell Upright Rows
Close Grip Barbell Upright Row

4) Hyper-Extensions
Hyper-Extension
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____

Day 3
HEAVY

35-40 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Day 4
LIGHT

35-40 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Universal Machine Calf Raises

Universal Machine Calf Raises

   
3) Sit Ups on Slant Board
Decline Sit Up
25lbs x Failure   ____ x ____
10lbs x Failure   ____ x ____
  5lbs x Failure   ____ x ____
  0lbs x Failure   ____ x ____
TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
MEDIUM

20-25 min DATE

Delts
SUPER SET
1 & 2
with same weight

1) Dumbbell Side Raises

Dumbbell Side Raise

2) Dumbbell Front Raises

Dumbbell Front Raises