Week 202    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
LIGHT

25-30 min
DATE

Chest:

SUPER SET
1 & 2

1) Flat Barbell Press

Flat Bench Press


2) Cable Crossovers
Cable Crossover


   

3) Crunches

Ab Crunches

0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
0 x Failure         ____
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Advanced Workout
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Day 2
MEDIUM

30 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Pulldowns
with Shaped Handle
Front Lat Pulldown

2) Wide Grip Leverage Rows

Leverage Machine Rows


 
 

3) Smith Machine Shrugs
Shrugs on Smith Machine


4) Lower-Back Machine
Lower-back Machine

 

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

2) Cross Body Dumbbell Curls

Cross Body Dumbbell Curls

 

 

Day 4
MEDIUM

25-30 min
DATE

Legs:
SUPER SET
1 & 2 - add 3 after warm-ups

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Leg Curls

Single Leg Curl

   
3) Seated Calf Raises
Seated Calf Raise

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Advanced Workout

Copyright © 2003 - 2011
TheTrainingStationInc.com
 

Day 5
HEAVY

30 min

DATE

Delts:

1) Standing Barbell Press
Standing Barbell Press

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Advanced Workout

Copyright © 2003 - 2011
TheTrainingStationInc.com