Week 306 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 Barbell Press


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Day 2
LIGHT

30 min
DATE

Back:

1) Bent Over Barbell Rows (Underhand Grip)


2) Ball Crunches

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

Day 3
MEDIUM

35 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Dumbbell Extensions
1 Dumbbell - 2 Hands

2) Seated Dumbbell Curls

 

3) Pushdowns with Rope Handle

4) Cable Curls with EZ Curl Handle

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2 with same weights

1) One Leg - Leg Press

2) Calf Raises on Leg Press

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Rear Smith Machine Press

2) Standing "Pee Wee" Side Raises