Week 96     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
30 min
DATE
Chest:
1) Flat Universal Machine Press
Flat Bench Press on Universal Machine

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Advanced Workout
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TheTrainingStationInc.com

Day 2
LIGHT

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns
(with smallest V-shaped handle)
Front Lat Pulldown
2) Smith Machine Shrugs
Shrugs on Smith Machine
 
SUPER SET
3 & 4
3) Good Morning
Good Mornings
4) Ab Machine
Ab Machine

Day 3
MED/HEAVY

35-40 min
DATE

Arms:
SUPER SET
1 & 2
1) Pushdowns with Rope Handle
(on Universal Machine)
    Tricep Pushdowns on Universal Machine
2) Cable Curls with EZ Curl Handle
(on Seated Row Machine)

Standing Cable Curl
 
SUPER SET
3 & 4
3) Timed Hang from Pull Up Bar
0 x Failure      ____ seconds
0 x Failure      ____ seconds
0 x Failure      ____ seconds

4) Timed Barbell Hold
(BW = Body Weight)
BW x Failure      ____ seconds
BW x Failure      ____ seconds
BW x Failure      ____ seconds

Day 4
MEDIUM
25-30 min
DATE
Legs:
SUPER SET
1, 2 & 3
1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine
2) Free Weight Leg Curls
Leg Curls on Free Weight Machine
   
3) Calf Raises on Leg Press
Calf Raise on Leg Press
TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc.com
Day 5
MEDIUM
30 min DATE
Delts:
1) Seated Universal Press
Seated Press on Universal Machine

2) Cable Side Raises One Arm Cable Side Raise

3) Cable Front Raises with Rope Handle Cable Front Raise with Rope handle