Week 49    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

25 min
DATE

Chest:

1) Flat Dumbbell Flyes

Flat Dumbbell Fly

2) Pec Deck

Pec Deck/Butterfly Machine

Day 2
MEDIUM

35-40 min
DATE
Back:

SUPER SET
1 & 2

1) Seated Cable Rows
with V shaped handle


Seated Cable Row

2) Barbell Shrugs

Barbell Shrug

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Advanced Workout
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Day 3
HEAVY

35-40 min
DATE

Arms:

NO
SUPER
SET

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

2) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

Day 4
LIGHT

25-30 min DATE

Legs:

GIANT SET
1, 2 3 & 4

1) Barbell Squats
Free Weight Squat

2) Stiff Leg Deadlifts
Stiff Leg Deadlift

   
3) Free Weight Leg Extensions
Leg Extensions on Free Weight Machine
4) Universal Machine Calf Raises
Universal Machine Calf Raises
 
SUPER
SET

5 & 6
5) Double Crunches
Double Ab Crunch
0 x Failure     0 x ____
0 x Failure     0 x ____
6) Crunches
Ab Crunches
0 x Failure     0 x ____
0 x Failure     0 x ____

Day 5
MEDIUM

25 min
DATE

Delts:

1) Seated Universal Machine Press
(facing in with no back support)
Seated Press on Universal Machine

2) One Arm Cable Side Raises
One Arm Cable Side Raise