Week 99     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
MEDUIM
30 min
DATE
Chest:
1) Decline Barbell Press
Decline Bench Press
2) Pec Deck
Pec Deck/Butterfly Machine
Day 2
MEDIUM
30 min
DATE
Back:
SUPER SET
2 & 3
1) T-Bar Rows
with Small V-shaped Handle
T-bar Row
2) Pull Ups
Pull Ups
0 x Failure           ____ x ____
0 x Failure           ____ x ____
0 x Failure           ____ x ____
0 x Failure           ____ x ____
3) Lower-back Machine
Lower-back Machine
Day 3
HEAVY
30 min

DATE
Arms:
SUPER SET
1 & 2
1) Skull Crushers
with Straight Barbell
Skull Crushers/Nose Breakers/Lying Tricep Extensions
GO UP UNTIL YOU CAN'T DO 5 REPS
2) Preacher Curls
with EZ Curl Bar
Preacher Curl
GO UP UNTIL YOU CAN'T DO 5 REPS
Day 4
LIGHT
30 min
DATE
Legs:
SUPER SET
1 & 2

1) Smith Machine Squats
Squats on Smith Machine
GO UP UNTIL YOU CAN'T DO 20 REPS
2) "Trotter" Leg Press
Leg Presses
GO UP UNTIL YOU CAN'T DO 20 REPS
 
SUPER SET
3 & 4
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
4) Hanging Leg Raises
Hanging Leg Raises
0 x Failure       ____ x ____
0 x Failure       ____ x ____
0 x Failure       ____ x ____
Day 5
MEDIUM
30 min DATE
Delts:
SUPER SET
2 & 3
1) Seated Barbell Press
(Behind the Head)
Behind the Neck Barbell Press
2) Barbell Front Raises
with Super EZ Curl Bar
     Barbell Front Raise
   
3) Wide Grip Cable Upright Rows
Wide Grip Cable Upright Rows
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