Week 310 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
30 min
DATE
Chest:
1) Flat Barbell Press

2) Incline Barbell Press
Day 2
HEAVY
35 min
DATE

Back:

1) Rack Pulls


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Advanced Workout

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Day 3
LIGHT
30 min
DATE
Arms:

SUPER SET
1 & 2

1) Skull Crushers with EZ Curl Bar

2) Cable Curls with EZ Curl Handle

 
3) Hanging Leg Raises

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

4) Hanging Knee Raises

0 x Failure      ____ x ____
0 x Failure      ____ x ____
0 x Failure      ____ x ____
Day 4
MEDIUM
35 min
DATE
Legs:

SUPER SET
1 & 2 with same weights

1) Dumbbell Lunges

2) Dumbbell Squats

Dumbbell Squats

   
3) Seated Calf Raises
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Advanced Workout
Copyright © 2003 - 2011
  TheTrainingStationInc.com
Day 5
MEDIUM
25 min
DATE
Delts:

1) Seated Front Barbell Press

2) "Pee Wee" Dumbbell Side Raises