Week 148   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

35 min
DATE

Chest:

1) Flat Cambered Barbell Press

Flat Bench Press with Cambered Bar
Cambered Barbell = 45 lbs.

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
MEDIUM

30 min
DATE

Back:

1) One Arm T-Bar Rows

One Arm T-bar Row

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

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

 
SUPER SET
3 & 4
3) Smith Machine Shrugs
Shrugs on Smith Machine

4) Lower-Back Machine
Lower-back Machine

Day 3
MED/HEAVY

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Decline Barbell Press

Close Grip Decline Bench Press

2) Standing Dumbbell Curls

Alternating Dumbbell Curls

Day 4
HEAVY

30 min
DATE

Legs:

1) Leg Press (Sled = 75 lbs)
Leg Press

GO UP UNTIL YOU CAN'T DO 1 REP

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Day 5
LIGHT

30 min
DATE

Delts:

SUPER SET
1 & 2
with #1 weights

1) Barbell Front Raises

Barbell Front Raise

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row

 
SUPER SET
3 & 4

3) Crunches

Ab Crunches

0 x Failure          ____
0 x Failure          ____
0 x Failure          ____
4) Seated Waist Twist
Seated Waist Twist
0 x 25          ____
0 x 25          ____
0 x 25          ____