Week 147   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
LIGHT

30 min
DATE

Chest:

SUPER SET
1 & 2

1) Cable Crossovers

Cable Crossover

2) Incline Smith Machine Press

Incline Bench Press on Smith Machine

 
SUPER SET
3 & 4

3) Torso Track
Torso Track

0 x Failure          ____
0 x Failure          ____
0x Failure           ____
4) Gaspari's
Standing Dumbbell Serratus Crunch

Day 2
MEDIUM

40-45 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

2) Barbell Pullovers

Barbell Pullover

 
SUPER SET
3 & 4
3) Dumbbell Shrugs
Dumbbell Shrug
4) Hyper-Extensions
Hyper-Extension
35 lbs x Failure           ____ x ____
25 lbs x Failure           ____ x ____
10 lbs x Failure           ____ x ____
  5 lbs x Failure           ____ x ____
  0 lbs x Failure           ____ x ____

Day 3
MEDIUM

25 min
DATE

Arms:

SUPER SET
1 & 2

1) Overhead Cable Extensions
with Rope Handle
Overhead Cable Extensions

2) Cable Curls with EZ Curl Handle
on Seated Row Machine

Standing Cable Curl

   
3) Pushdowns (21's)
Tricep Pushdowns on Universal Machine
50% x 7+7+7      ____ x ____

4) Barbell Curls (21's)
Barbell Curl

50% x 7+7+7      ____ x ____

Day 4
MEDIUM

35 min
DATE

Legs:

SUPER SET
1 & 2

1) Hack Squats
Sled = 0 lbs.

Hack Squat

2) Stiff Leg Deadlifts

Stiff Leg Deadlift

Day 5
HEAVY

30 min
DATE

Delts:

1) Clean & Press
Clean & Press
GO UP UNTIL YOU CAN'T DO 1 REP

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com