Week 257    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
LIGHT

25-30 min
DATE

Chest:

SUPER SET
1 & 2

1) Incline Dumbbell Flyes

Incline Dumbbell Fly

2) Sit Ups on Slant Board

Decline Sit Up

0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____
0 x Failure     ____ x ____

Day 2
MED/HEAVY

30-35 min
DATE

Back:

SUPER SET
1 & 2

1) Bent Over Barbell Rows

Bent Over Barbell Row

2) Smith Machine Shrugs

Shrugs on Smith Machine

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Close Grip Smith Machine Press
Close Grip Bench on Smith Machine

2) Standing Cable Curls with EZ curl Handle
Standing Cable Curl

 
SUPER SET
3 & 4 with same weight
3) Seated One Arm Overhead Tricep Extension
Seated One Arm Overhead Extensions
4) Dumbbell Preacher Curls
Preacher Curl

Day 4
MED/HEAVY

30-35 min
DATE

Legs:

1) Barbell Squats

Free Weight Squat

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Day 5
HEAVY

35 min
DATE

Delts:

1) Seated Front Barbell Press
Seated Front Barbell Press
Important: Don't do more than one rep at 100% - If you get the 100% raise the weight 5% and try again, repeat until you can't do the weight. - When you miss the weight start dropping the weight 5% until you get 5 reps.

2) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises