Week 254    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) Pec Deck

Pec Deck/Butterfly Machine

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns
with Shaped Handle
Front Lat Pulldown

2) T-Bar Rows

T-bar Row

   
3) Universal Machine Shrugs
Shrug on Universal Machine

4) Good Morning
Good Mornings

Day 3
HEAVY

35-40 min
DATE

Arms:

1) Cable Skull Crushers with V-Shaped Handle

Cable Skull Crushers

2) Standing EZ Bar Curls

Barbell Curl

Day 4
LIGHT

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Leg Press

Leg Press

2) Leg Extensions

Leg Extension

Day 5
MEDIUM

25-30 min
DATE

Delts:

SUPER SET
2 & 3

1) Seated Dumbbell Press

Seated Dumbbell Press

2) Incline Dumbbell Side Raises

Incline Dumbbell Side Raises

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

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