Week 149   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

25-30 min
DATE

Chest:

1) Flat Universal Machine Press

Flat Bench Press on Universal Machine

2) Incline Dumbbell Flyes

Incline Dumbbell Fly

Day 2
MEDIUM

25-30 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows
(Overhand Grip)

Bent Over Barbell Row

2) Pulldowns
with Handle
Front Lat Pulldown

Day 3
HEAVY

30-35 min
DATE

Arms:

SUPER SET
1 & 2

1) Pushdowns with Shaped Handle on Pulldown Machine


Tricep Pushdown

2) High Incline Dumbbell Curls

High Incline Dumbbell Curls

Day 4
LIGHT

40-45 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Universal Machine Calf Raises

Universal Machine Calf Raises

   

3) Ab Bench
Ab Bench

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Day 5
MEDIUM

20-25 min
DATE

Delts:

SUPER SET
2, 3 & 4 with same weights

1) Standing Dumbbell Press

Standing Dumbbell Press

2) Dumbbell Side Raises

Dumbbell Side Raise

   
3) Dumbbell Front Raises
Dumbbell Front Raises
4) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise