Week 205    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
MED/HEAVY

30 min
DATE

Chest:

1) Flat Barbell Press

Flat Bench Press

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Advanced Workout

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Day 2
HEAVY

30-35 min
DATE

Back:

1) Wide Grip Leverage Rows

Leverage Machine Rows

 

Day 3
LIGHT

20-25 min
DATE

Arms:

1) Close Grip Barbell Press

Close Grip Bench Press

2) Barbell Curls
Barbell Curl

   
3) Dumbbell Hammer Curls
Hammer Curl

4) Ab Roller

Ab Roller

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

Day 4
MEDIUM

35-40 min
DATE

Legs:

SUPER SET
1 & 2

1) Front Hack Squats

Front Hack Squat

2) Barbell Squats

Free Weight Squat

 

Day 5
MED/HEAVY

20 min

DATE

Delts:

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

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Advanced Workout

Copyright © 2003 - 2011
TheTrainingStationInc.com