Week 153   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

35 min
DATE

Chest:

1) Decline Barbell Press
Decline Bench Press

2) Incline Barbell Press
Incline Bench Press

Day 2
MEDIUM

35 min
DATE

Back:

SUPER SET
2, 3 & 4

1) Underhand Pulldowns

Underhand Grip Lat Pulldown

2) One Arm Seated Cable Rows

One Arm Seated Cable RowSingle handle

   
3) Universal Machine Shrugs
Shrug on Universal Machine

4) Good Morning
Good Mornings

Day 3
MEDIUM

30 min
DATE

Arms:

SUPER SET
1 & 2

1) Seated Overhead Extensions
with EZ Curl Bar
Overhead Tricep Extensions

2) Preacher Curls
with EZ Curl Bar
Preacher Curl

   
3) Dumbbell Hammer Curls
Hammer Curl

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Advanced Workout
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TheTrainingStationInc
.com

Day 4
HEAVY

35 min
DATE

Legs:

1) Barbell Squats
Free Weight Squat
GO UP UNTIL YOU CAN'T DO 5 REPS
THEN DO LAST SET - 25% x FAILURE

TheTrainingStationInc.com
Advanced Workout
Copyright © 2003 - 2011
TheTrainingStationInc
.com

Day 5
LIGHT

30-35 min
DATE

Delts:
SUPER SET
1 & 2 then add 3 after warm-ups

1) Seated Dumbbell Side Raises

Seated Dumbbell Side Raises

2) Seated Dumbbell Press
Seated Dumbbell Press

   
3) Seated Dumbbell Overhead Hold
50% x 1 Minute?       ____ x ____
45% x 1 Minute?       ____ x ____
40% x 1 Minute?       ____ x ____
35% x 1 Minute?       ____ x ____
30% x 1 Minute?       ____ x ____
25% x 1 Minute?       ____ x ____
20% x 1 Minute?       ____ x ____
4) Ab Machine
Ab Machine