Week 48     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

25-30 min
DATE

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench Press

2) Cable Crossovers

Cable Crossover

Day 2
MEDIUM

35-40 min
DATE
Back:
1) Bent Over Barbell Rows
(overhand grip)

Bent Over Barbell Row

2) One Arm T-Bar Rows

One Arm T-bar Row

 
SUPER SET
3 & 4
3) Universal Machine Shrugs
(facing in)
Shrug on Universal Machine

4) Good Morning

Good Mornings


Day 3
MED/HEAVY

25 min
DATE

Arms:

SUPER SET

1 & 2

1) Pushdowns
with Rope Handle
on Universal Machine
Tricep Pushdowns on Universal Machine

2) Preacher Curls
with EZ curl bar = 20 lbs

Preacher Curl

Day 4
HEAVY

25 min DATE

Legs:

1) Hack Squats
Hack Squat

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Day 5
LIGHT

20 min
DATE
Delts:

GIANT
SET

1 - 6
1) Seated Barbell Press (in front)
Seated Barbell Press
2) Seated Dumbbell Press
Seated Dumbbell Press
   
3) Seated Barbell Press (behind the head)
Behind the Neck Barbell Press
4) Standing Dumbbell Side Raises
Dumbbell Side Raise
   
5) Standing Dumbbell Front Raises
Dumbbell Front Raises
6) Standing Bent Over Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise