Week 150   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 min
DATE

Chest:

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Cable Crossovers

Cable Crossover

Day 2
HEAVY

40 min
DATE

Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with Shaped Handle

Seated Cable Row

2) Barbell Shrugs

Barbell Shrug

Day 3
LIGHT

10-15 min
DATE

Arms:

1) Skull Crushers with EZ Curl Bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing EZ Bar Curls
Barbell Curl

   
3) Double Crunches
Double Ab Crunch
0 x 100               ____
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Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Universal Machine Leg Extensions

Leg Extensions on Universal Machine

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

 
SUPER SET
3 & 4

3) Universal Machine Calf Raises
Universal Machine Calf Raises

4) Seated Calf Raises
Seated Calf Raise

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press
(Facing out - no back support)

Seated Press on Universal Machine

2) One Arm Cable Side Raises
One Arm Cable Side Raise