MEDIUM
25-30 min
DATE
Chest:
1) Incline Dumbbell Press
2) Cable Crossovers
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)
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| Day 1 MEDIUM 25-30 min DATE |
Chest: |
1) Incline Dumbbell Press
|
2) Cable Crossovers
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| Day 2 MEDIUM 35-40 min DATE |
Back:
|
1) Bent Over Barbell Rows (overhand grip) |
2) One Arm T-Bar Rows
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SUPER SET 3 & 4 |
3) Universal Machine Shrugs (facing in)  |
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4) Good Morning
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| Day 3 MED/HEAVY 25 min DATE |
Arms: |
1) Pushdowns with Rope Handle on Universal Machine   |
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2) Preacher Curls with EZ curl bar = 20 lbs   |
|
| Day 4 HEAVY 25 min DATE |
Legs: |
1) Hack Squats  |
|
 Advanced Workout Copyright © TheTrainingStationInc.com |
| Day 5 LIGHT 20 min DATE |
1) Seated Barbell Press
(in front)  |
2) Seated Dumbbell Press  |
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3) Seated Barbell Press
(behind the head)  |
4) Standing Dumbbell Side Raises  |
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5) Standing Dumbbell Front Raises  |
6) Standing Bent Over
Dumbbell Rear Raises  |
