Week 255    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

30-35 min
DATE

Chest:

SUPER SET
2 & 3

1) "Futron" Incline Barbell Press

Incline Bench Press

2) Cable Crossovers
Cable Crossover

3) Incline Dumbbell Flyes
Incline Dumbbell Fly

 

Day 2
HEAVY

35 min
DATE

Back:

1) Rack Pulls

Rack Pull

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Day 3
LIGHT

25 min
DATE

Arms:

SUPER SET
1 & 2 with same weight

1) Cable Kickbacks

Underhand Cable Tricep KickbacksSingle handle

2) Cable Crossover Curls

Cable Crossover Curl

 
SUPER SET
3 & 4
3) Crunches
Ab Crunches
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
4) Reverse Crunches
Reverse Ab Crunch
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
 

Day 4
MEDIUM

30 min
DATE

Legs:

SUPER SET
1 & 2

1) Barbell Squats

Free Weight Squat

2) Leg Press

Leg Press

 

Day 5
MEDIUM

25-30 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Rear Barbell Press

Behind the Neck Barbell Press

2) Wide Grip Barbell Upright Rows

Wide Grip Barbell Upright Row