Week 256    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

40-45 min
DATE

Chest:

1) Flat Smith Machine Press

Flat Bench Press on Smith Machine

2) Incline Smith Machine Press

Incline Bench Press on Smith Machine

Day 2
LIGHT

25-30 min
DATE

Back:

SUPER SET
1 & 2

1) Pulldowns

Front Lat Pulldown

2) Straight Arm Pulldowns

Straight Arm Pulldowns

   
3) Ball Crunches
Ball Crunches
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
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Advanced Workout Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 3
MED/HEAVY

30 min
DATE

Arms:

SUPER SET
1 & 2 with same weight

1) Skull Crushers with EZ Curl Bar

Skull Crushers/Nose Breakers/Lying Tricep Extensions

2) Standing EZ Bar Curls

Barbell Curl

Day 4
MEDIUM

25-30 min
DATE

Legs:

SUPER SET
2 & 3

1) Universal Machine Leg Extensions
Leg Extensions on Universal Machine

2) Free Weight Leg Curls

Leg Curls on Free Weight Machine

   
3) Free Standing Calf Raises
Standing Calf Raise
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
TheTrainingStationInc.com
Advanced Workout Copyright © 2003 - 2011
TheTrainingStationInc.com

Day 5
MEDIUM

25 min
DATE

Delts:

SUPER SET
1 & 2

1) Seated Front Smith Machine Press
Seated Press on Smith Machine

2) Cable Side Raises
One Arm Cable Side Raise