Week 46     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

25 min
DATE

Chest:

1) "Futron" Incline Barbell Press
Incline Bench Press

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Day 2
LIGHT

30 min
DATE
Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with smallest V shaped handle
Seated Cable Row

2) Dumbbell Shrugs
Dumbbell Shrug
 
SUPER SET
3 & 4
3) Sit ups on Slant Board
Decline Sit Up
35 lbs x Failure    ____
25 lbs x Failure    ____
10 lbs x Failure    ____
  0 lbs x Failure    ____
4) Ab Roller
Ab Roller
0 x ____
0 x ____
0 x ____
0 x____
5) Hyper-Extensions     0 x ____
Hyper-Extension
Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET

1 & 2
with
same
weight

1) Skull Crushers
with straight bar
Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing Barbell Curls
with straight bar
Barbell Curl

Day 4
MED/HEAVY
30 min DATE

Legs:
SUPER SET
1 & 2

1) Vertical Leg Press
sled=0
Calf Raise on Vertical Leg Press

2) Free Weight Leg Curls
Leg Curls on Free Weight Machine

Day 5
MEDIUM

20 min
DATE
Delts:

SUPER
SET

1 & 2
with
same
weight
1) Dumbbell Front Raises

Dumbbell Front Raises

2) Seated Dumbbell Press

Seated Dumbbell Press

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____ Super Set with #3
3) Standing Dumbbell Side Raises
Dumbbell Side Raise
____ x ____