Week 101    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
HEAVY
30 min
DATE
Chest:
1) Flat Barbell Bench Press
Flat Bench Press
2) Cable Crossovers
Cable Crossover
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Day 2
LIGHT

35 min
DATE

Back:

SUPER SET
1, 2 & 3

1) Underhand Pulldowns
Underhand Grip Lat Pulldown
2) Seated Cable Rows
Shaped Handle
Seated Cable Row
 
SUPER SET
4, 5 & 6
3) Barbell Shrugs
Barbell Shrug
4) Hyper-Extensions
Hyper-Extension
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
   
5) Sit Ups on Slant Board (Top Hole)
Decline Sit Up
0 x Failure        ____
0 x Failure        ____
0 x Failure        ____
6) Side Plank
Side Plank/Hold
Timed Hold           ____ seconds
Timed Hold           ____ seconds
Timed Hold           ____ seconds

Day 3
MEDIUM

25 min

DATE

Arms:

SUPER SET
1, 2

1) Underhand Pushdowns
2) Drag Curls
Drag Curls
 
SUPER SET
3 & 4
3) Dumbbell Hammer Curls
Hammer Curl
4) Forearm Roller
Forearm Roller
10lbs x Failure          ____
  5lbs x Failure          ____
  0lbs x Failure          ____
Day 4
MEDIUM
30 min
DATE
Legs:
1) Smith Machine Lunges
Lunges on Smith Machine
2) Smith Machine Calf Raises
Smith Machine Calf Raise
Day 5
MEDIUM
25-30 min DATE
Delts:
1) Seated Universal Press
(Facing In - With Lower-back Support)
Seated Machine Press
2) Seated Rear Dumbbell Raises
Seated Dumbbell Rear Raise